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.


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