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.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
