Professional Swim Workouts by Professional Swim Coaches
May 14, 2015 – Plantation Swim Team

May 14, 2015 – Plantation Swim Team

This is a yards sprint workout with an aerobic maintenance component.

Workout

Warm-up (2 Rounds):
1 x 200 @3:00 Snorkel Swim
4 x 50 @1:00 Snorkel Kick

1 x 400 @7:00 Kick Free For Time TT- Best Time

10 x 25 @40 Out & Ins Sprints

2 Rounds:
4 x 75 @1:15 Fins Fly – 25 Underwater Dolphin, 25 Fly with Free Kick, 25 Fly Kick on Back
4 x 25 @40 Fins Fly Fast

3 Rounds – Tech Work & Sprint Free No Breath:
2 x 25 @40 Snorkel Scull
2 x 50 @1:00 Snorkel 8 Kicks on Side 3 Strokes & Rotate Sides
2 x 25 @ My Go – Get out For Sprint @25’s No Breath – From Dive With Flip. Walk Back

2 Rounds – Aerobic Maintenance:
2 x 100 @1:30 Free Grp.1 TT-102 Grp.2 TT-107 Grp.3 TT-110
1 x 200 @3:00 Free Grp.1 TT-159 Grp.2 TT-209 Grp.3 TT-219
4 x 25 @40 Kick Free TT-20
1 x 100 @2:00 Smooth

6 x 50 @50

Workout Total: 4350

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.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz