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.
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