Professional Swim Workouts by Professional Swim Coaches
Oct 12, 2016 – Plantation Swim Team

Oct 12, 2016 – Plantation Swim Team

One hour morning swim workout with one main set that works for all groups.

Workout AM

> 15 Minute Warm-up Choice (800 yds)

Main set (3 rounds):

Sprint Group Stroke Group Mid-D & Distance
2 x 75 @1:00 FAST FAST Hold Pace 500
2 x 100 @1:30 EZ – Free EZ – Free Hold Pace 500
2 x 50 @1:00 FAST FAST Hold Pace 500
2 x 100 @1:30 EZ – Free EZ – Free Hold Pace 500
4 x 25 @30 FAST FAST Hold Pace 500
1 x 50 @200 Smooth Smooth FAST

> Minimum 200 EZ

Workout Total: 3400

This workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.

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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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1 Comment on "Oct 12, 2016 – Plantation Swim Team"

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Stuart Dustan
The major issue with this main set lies in the inconsistency of the repetitions. The number of reps do not allow for any adaption to occur for any meaningful training effects to occur. As we know from studies on interval training – such as that from (Rushall, 1960, 1967; Stegemann, 1981) – there are no physiological benefits gained from 1 or 2 race-pace reps (as is the case in your main set, e.g. 2 x 75, 2 x 50, etc). During the initial repeats, the body is adapting to the work load and, time has not been permitted as to… Read more »