Professional Swim Workouts by Professional Swim Coaches
Mar 30, 2015 – Plantation Swim Team – First Workout of 2015 Summer Season

Mar 30, 2015 – Plantation Swim Team – First Workout of 2015 Summer Season

This is the first workout of the 2015 Summer Season at Plantation Swim Team after a week off.

Workout

8 x 150 @230 50 Free 100 Back

3 Rounds:
2 x 50 @1:30 Sprint KICK – Goal Times (50’s are to see where we are at first day back.)
1 x 300 @5:00 Free DPS Work on Breath Control Brth Every 7 (Active Recovery)

12 x 15 @40 ODDS off the wall working 5th Stroke Fast. EVENS No Breath Free Work on Finish

3 Rounds:
4 x 50 @1:00 25 IMO Sprint 25 Free Build
4 x 50 @45 Free Even Pace
1 minute break after each round to coach them

12 x 25 @40 Odds Sprint Free No Breath / Evens Sprint Free 1 Breath Max

600 @12:00 > 200 Kick 200 Pull 200 Swim Stroke Choice

6 x 50 @50 Warm-Down hold Between 40-45 sec pace

Workout Total: 5000

This free 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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

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