Professional Swim Workouts by Professional Swim Coaches
May 13, 2015 – Plantation Swim Team

May 13, 2015 – Plantation Swim Team

This is a long course fly pace and sprint workout. One set focuses on learning how to pace for 200 meter fly.

Workout

300 @5:00 Snorkel > 50 Free 50 Breast

2 x 300 @4:40 Snorkel, Pull – Free FOCUS on catch.

3 Rounds:
Focus on learning to for Pace 200 Fly.
4 x 50 @1:00 Fly Pace Group 1. Hold TT-37 / Group 2. Hold TT-43
1 x 200 @4:00 Free Smooth

8 x 75 @1:40 Kick Fast Free Group 1. TT-107 / Group 2. TT-116

> Halfway Down & Back

3 Rounds:
Fly Round 1. Kick, Round 2. Pull, Round 3. Swim
4 x 25 @30 Fast
1 x 100 @2:00 Smooth Free

200 @3:30 Kick Snorkel – Free 25 R-Side 25 L-Side

4 Rounds:
150 @2:30 Free FAST Group 1. TT-140 / Grp. 2. TT-147 / Grp.3. TT-154
150 @2:30 Free Smooth

3 x 100 @1:40 Recovery

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]

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