Professional Swim Workouts by Professional Swim Coaches
Mar 14, 2016 – Plantation Swim Team

Mar 14, 2016 – Plantation Swim Team

Mostly recovery after our Long Course Sectional meet this past weekend, with some pace and aerobic. We have our final Short Course yards meet of the season this weekend.


Warm-up (2 rounds):
3 x 100 @1:50 Free DPS
4 x 25 @40 Kick Free Fast
3 x 100 @1:40 Free DPS
4 x 50 @1:10 Kick Free Fast
3 x 100 @1:30 Free DPS
4 x 75 @150 Kick Free Fast
1:00 Recovery and Water Break

20 x 50 @1:00 Pace Best Stroke Hold 200 Pace

3 x 400 @6:00 Free Breath 3,5,7,5 by 100’s

1 x 200 IM 25R-arm 25L-arm

Workout Total: 5400

This workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.

If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).

About Jimmy Parmenter

Coach Jimmy has been coaching with the Plantation Swim Team since 1990. In 2000, Coach Jimmy took over the program as Head Coach. [Read Bio]

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