Professional Swim Workouts by Professional Swim Coaches
May 25, 2016 – Plantation Swim Team

May 25, 2016 – Plantation Swim Team

Long course medley focused workout from the group in Plantation.

Workout

400 Free 75 No Kick Stability Drill 25 Swim
4 x 100 @2:00 Back 25R 25L 50 Swim
8 x 50 @1:00 Breast Fins Soft Out Sweep Drill

2 Rounds – Free Hold 200 Pace:
3 x 50 @1:00
3 x 50 @55
3 x 50 @50
3 x 50 @45
> 1 Minute Water Break Before Next round

2 x 100 @1:40 Recovery

1 Round:
4 x 50 @1:00 Fins IMO Build
1 x 100 @1:40 Fins IM Fast
1 x 200 @ 3:20 Fins IM Faster
1 x 400 @ 6:40 Fins IM Fastest
1 x 100 @ 1:40 Fins IM Everything you have left

1 x 100 EZ

2 Rounds:
3 x 50 @1:10 Kick Free TT-52
> 30 Second Break Before Fast One
1 x 100 @3:00 Kick Fast For Time

2 Rounds:
4 x 75 @1:20 25 Fly, 25 Back, 25 Breast
6 x 50 @55 25 Fast Stroke Choice 25 Free Ez
2 x 100 @1:50 Free DPS Breath Every 5

300 Recovery

Workout Total: 6100

This workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.


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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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