Professional Swim Workouts by Professional Swim Coaches
Nov 26, 2014 – Plantation Swim Team – Pre-Turkey Day Swim

Nov 26, 2014 – Plantation Swim Team – Pre-Turkey Day Swim

High School Season is over and the PST Swim Team is back swimming long course.

Warm-up:
600 > 200 Free / 200 IM > 25R 25L / 200 Back 3R 3L 3F

1 Round:
3 x 50 @1:00 Desc. 1-3
1 x 100 @ 145 Breath Control BE5
3 x 50 @ 55 Desc. 1-3
1 x 100 @ 145 Breath Control BE7
3 x 50 @ 50 Desc. 1-3
1 x 100 @ 145 Breath Control BE9
3 x 50 @ 45 Desc. 1-3
1 x 100 @ 145 Breath Control BE11

8 Rounds:
1 x 30 Sec. Wall Kick @40
1 x 25 @40 Sprint Kick
1 x 30 Sec. Vertical Kick @40
1 x 25 @40 Sprint Kick

4 Rounds:
1 x 200 @4:00 Kick
4 x 20 @30 Sprint IMO
1 x 100 @2:00 Smooth

Swim down:
3 x 100 @ 150 EZ

Workout Total: 3500

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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