Professional Swim Workouts by Professional Swim Coaches
May 5, 2016 – Plantation Swim Team

May 5, 2016 – Plantation Swim Team

Workout focusing on heart rate (❤) through a fly set using fins as well as a mixed set of freestyle working on breath control and holding pace. You will also find a short dryland at the end of the pool session.

“Best thing you can ever do…Is BELIEVE in YOU!”

Daily Expectations: This Will Never Change!

“Find a way”

  1. Get the volume of work done
  2. Go fast when it is time to go fast
  3. Do not complain about being tired, as everyone is tired
  4. Figure out how to do something great no matter what
  5. Enjoy the progress, work hard, and do not fight or resist it.

Workout

400 Choice S,K,P,S by 100’s @ 08:00
300 Snorkel DragSox Swim @ 06:00
200 DragSox Kick @ 05:00
4 x 50 25 IM Order Fast 25 Ez Free @ 01:00

150 Fins Streamline Fly Kick on Back Tp=50 @ 02:30
3 x 50 Fins Fly Swim Fast ❤ rate ⬆ @ 00:50
200 Fins Streamline Fly Kick on Back Tp=50 @ 03:20
2 x 50 Fins Fly Swim Fast ❤ rate ⬆ @ 00:50
250 Fins Streamline Fly Kick on Back Tp=50 @ 04:10
50 Fins Fly Swim Fast ❤ rate ⬆ @ 00:50

500 Back TT-636 Tp=39.6, TT-750 Tp=47 | Breast ➡ 300 TT-5:00 Tp=50, TT-5:30 TP=55 @ 08:00

300 Free Breath Every 7 @ 05:00
4 x 50 Free Hold Pace ❤ ⬆ @ 00:50
200 Free Breath Every 5 @ 03:20
6 x 50 Free Hold Pace ❤ ⬆ @ 00:50
100 Free Breath Every 3 @ 01:40
8 x 50 Free Hold Pace ❤ ⬆ @ 01:00
> TT-34, TT-39

4 x 150 50 Kick 50 Free 50 Stroke Choice Tp=53 @ 02:40

4 rounds of the following:
75 Free Fast Over Kick ❤ ⬆ @ 01:00
50 Ez @ 01:00
25 Free Fast Over Kick ❤ ⬆ @ 00:30
25 Ez @ 00:30
150 Focus on Swimming Good Technique @ 03:00

> 8:00 Get Ready For Dryland

Workout Total: 5900

Dryland (5 Rounds):

  • 10 Tricep Dips
  • 20 Step Ups Alternating Legs 10 Push-ups
  • 10 Walking Lunges
  • 4 Max Broad Jumps
  • 10 Burpees

This 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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