This is a Long Course afternoon workout from our Sectional Group including some dryland during the four rounds of the warm-up as well as a good Power Tower set towards the end of the session.
Workout PM
Warm-up (4 rounds):
100 Free @ 01:50
4 x 25 Kick Stroke Choice @ 00:35
2 x 50 Free Catch-up Over Kick @ 00:50
| 3:00 10 Bungie Pulls / 15 MB Squat Press / G5-B10 Push-ups
6 x 100 50 Stroke 50 Free Hold TT @ 01:40
2 rounds of the following:
2 x 75 Fins Back Build – Working On faster arm tempo each 25 @ 01:20
3 x 50 Fins Streamline Fly Kick On Back @ 00:50
4 x 25 Fins Underwater Fly Kick Fast @ 00:35
2 rounds of the following:
50 Free Build @ 00:50
2 x 75 Free Descend @ 01:10
3 x 100 25 Fly 50 Free 25 Fly @ 01:40
2 x 75 Back Focusing on Arm Tempo @ 01:20
50 Breast Double Underwater Pullout @ 01:10
Circuit 1:
12 x 50 Power Tower 25 Build 25 Back to Wall Quickly (Rest 6 Breaths) @ 01:00
8 x 12.5 Power Tower SPRINT (Rest 6 Breaths) @ 00:45
Circuit 2:
3 x 300 Free Paddles 5R-Arm 5L-Arm 20 Full Swim @ 06:00
(On one arm the opposite arm is at your side)
200 Recovery @ 03:30
Workout Total: 5800
This workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.
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