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.


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