Pre-meet warm-up with some solid pace 50s and sprint work. Finishing up with some overspeed work using our fins.
Workout
1 Round:
4 x 200 @3:20 1-3 Free / 2-4 100 IM 100 Free
3 x 100 @210 Kick
> 1:10 Water Break
6 x 50 @50 Hold Even Pace
4 x 50 @45 Hold Even Pace
2 x 50 @40 HOLD PACE
6 x 20 SPRINTS on My Go (Float In Streamline Position On Coaches Go Sprint 20 Yards)
600 Best Stroke 25R 25L 25K 25 Swim Every 100 Wall 10 Second All Out Free Kick
4 Rounds:
100 @145 Fin Kick
2 x 50 @45 Fin Swim Fast Stroke Choice (Breaststroke Free Kick)
> Extra 45 Second Break Before Next Round
6 x 50 @1:00 25 Drill Choice 25 Work Finish
Workout Total: 3520
This workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
