Professional Swim Workouts by Professional Swim Coaches
May 6, 2015 – Plantation Swim Team

May 6, 2015 – Plantation Swim Team

This is a long course medley workout with a focus on short axis strokes.

Workout

2 Rounds:
200 @3:30 Snorkel Swim
4 x 50 @1:10 Snorkel 2 Stroke Fly 2 Strokes Breast
4 x 12.5 @30 Snorkel Sprint Stroke Choice

4 Rounds:
2 x 75 @1:25 Fly / Group A TT-55 / Group B TT-104 / Group C TT-113
1 x 50 @1:00 Free Smooth

1 Round:
300 @4:20 Fins Kick Free Tp=43+
4 x 50 @50 Fins Kick Free TT=Under 40

4 Rounds:
3 x 25 @30 Back > Focus on Tempo – Fast Arm Speed
1 x 75 @1:30 Breast Long Stroke

4 Rounds (Stroke Choice):
1 x 50 @1:00 Build
1 x 75 @1:20 Easy/Fast/Easy by 25’s
1 x 50 @1:00 Fast

12 x 50 @1:10 Snorkel 2 Free Focus on Technique / 1 Kick Free 25 R-Side 25 L-Side

6 x 100 @1:40 Free Group A. TT-110 / TT-114 / TT-118

6 x 50 @50 Recovery

Workout Total: 5000

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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