One hour morning swim workout before school focusing on stroke technique, legs and stroke count.
Workout
Warm-up:
400 @7:00 75 Free 25 Catch-up Breathing Every 5
14 x 50 @1:00 #’s 1-7 25 scull, 25 swim #’s 1-8 25 Underwater Dolphin Kick 25 swim
Back Technique:
8 x 50 @1:00 #’s 1-2: 2R,2L,2F 3-4: 2R,2L,3F 5-6: 2R,2L,4F 7-8: 2R,2L,5F
Legs – 4 Rounds:
1 x 25 @25 Kick Fast Free
2 x 25 @30 Kick Faster Free
1 x 50 @1:05 Kick smooth
Stroke Count Fly – 2 Rounds:
12 x 25 @30 Fly Hold Stroke Count and TT.
1 x 200 @3:30 Free EZ
Workout Total: 3000
This 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.