Professional Swim Workouts by Professional Swim Coaches
Oct 17, 2015 – Plantation Swim Team

Oct 17, 2015 – Plantation Swim Team

This is a Saturday morning power workout from the team in Plantation.

Workout

Warm-up:
10 x 50 @50 25 Free 25 Back Focus on 4 dolphin kicks off each wall
12 x 25 @40 Mid pool start Focusing on Good Turns

3 Rounds:
2 x 25 @40 Scull With Snorkel
2 x 75 @1:10 Fast Free Goal TT
1 x 100 @1:30 Swim DPS Breath Every 5
4 x 25 @40 Kick Free TT-22

3 Rounds Of Power:
3 x 25 @40 Parachute Fast Best Stroke
1 x 50 @1:30 EZ No Chute
2 x 25 @40 Parachute Fast Best Stroke
1 x 50 @1:30 EZ No Chute
1 x 25 @40 Paracute Fast Best Stroke
1 x 50 @1:30 EZ

4 x 125 @150 DragSox Swim (Snorkel Choice)

4 x 75 @1:15 Recovery

3 Rounds:
1 x 100 @3:00 Off the Blocks Fast FT
1 x 200 @4:00 EZ

3 x 100 @1:40 Recovery

Workout Total: 4900

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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz