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.


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