Sprint focused session with an early get out option for our 4A High School athletes and some short pace work before the recovery for everyone else.
Workout
Warm-up:
4 x 100 @1:40 Choice
1 x 400 @ 6:00 Focus on DPS
4 x 50 @45
8 x 25 @40 Out & Ins
4 Rounds:
75 @ 1:40 Kick Build to Fast TT-115 or Faster
25 @ 40 Kick Sprint TT-20
8 x 75 @1:20 Fins 12.5 Underwater Dolphin Kick 12.5 Build to Wall
3 Rounds:
2 x 25 @30 Sprint Best Stroke
1 x 150 @3:00 Smooth
2 Rounds:
4 x 25 @35 Fins Streamline Underwater Dolphin TT-15 or Faster
1 x 100 @2:00 Smooth
1 Round:
6 x 25 @40 Sprint Free 1 Breath Max
1 x 50 @1:00 EZ
400 Snorkel Swim
> 4A High School Athletes Out
4 Rounds:
3 x 50 @45 Hold Pace TT-26, TT-30
1 x 100 @2:00 Smooth
1 Round Recovery:
2 x 100 @1:20
2 x 100 @1:30
2 x 100 @1:40
Workout Total: 3800 or 5400
This workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.
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