Professional Swim Workouts by Professional Swim Coaches
May 27, 2015 – Plantation Swim Team

May 27, 2015 – Plantation Swim Team

Wednesday afternoon mid-week pace and speed workout from the Sectional Group in Plantation.

 

You’re fully responsible for your workouts. You always have choices: Look for your choices, pick the best one, then go with it.

Workout

200 Snorkel 100 Swim 25 Kick R-Side 25 Kick L-Side 50 Finger Tip Drag @ 04:00
6 x 100 Free Snorkel @ 01:40
4 x 50 Kick @ 01:10
4 x 12.5 1st BlkL Sprints @ 00:30

6 x 150 Free TT-145 / TT-157 / TT-209 @ 02:30

4 rounds of the following:
2 x 50 Kick Free TT-50 @ 01:10
25 Kick Sprint @ 00:40
> 0:40 30 Second Vertical Kick Board Over Head
25 Kick Fast @ 00:40

4 rounds of the following:
100 Fly TT-115 / TT-126 / TT-130 Faster Than TT @ 01:50
2 x 12.5 Fly 1st BlkL Sprints @ 00:30
100 Free @ 02:00

8 x 50 FINS 25 Under Work Dolphin 25 Swim @ 01:00
6 x 50 FINS 25 Sprint 25 EZ @ 01:00
4 x 50 FINS Back 3R-3L-3F @ 01:00

2 x 100 Fast Heats Racing Best Stroke @ 05:00

200 Smooth @ 03:00

Workout Total: 4750

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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