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.


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