Professional Swim Workouts by Professional Swim Coaches
Oct 21, 2014 – Plantation Swim Team

Oct 21, 2014 – Plantation Swim Team

Medley and stroke focused sprint workout.

 

Workout:
3 x’s 200 @3:00 Choice
100 @2:00 Kick

3 x’s 100 @135 Fins Kick
100 @125 Fins Kick
100 @115 Fins Kick

1 x
2 x 25 @35 Fly 4L-Arm 4R-Arm
2 x 25 @25 Fly Sprint
1 x 50 @100 Free Breath Control 3 Brth Max
2 x 25 @35 Back 4L-Arm 4R-Arm
2 x 25 @25 Back Sprint
1 x 50 @100 Free Breath Control 3 Brth Max
2 x 25 @35 Breast – BR Pull Free Kick
2 x 25 @25 Breast Sprint
1 x 50 @100 Free Breath Control 3 Brth Max
2 x 25 @35 Free 4L-Arm 4R-Arm
2 x 25 @25 Free Sprint
1 x 50 @100 Free Breath Control 3 Brth Max

1 x 400 @600 Pull TT-500 Brth Control BE7

1 x
3 x 75 @115 Descend 1-3 Stroke Choice
3 x 75 @100 Descend 1-3 Free
30 Second Break
3 x 50 @50 Descend 1-3 Stroke Choice
3 x 50 @40 Descend 1-3 Free
30 Second Break
3 x 25 @30 Descend 1-3 Stroke Choice
3 x 25 @20 Descend 1-3 Free

4 x
2 x 50 @100 Kick Free TT-45 or Better
2 x 100 @130 Free Even Pace Grp. A TT-105 / Grp. B TT-109

5 x 100 @200 Stroke Choice 1st 25 From a Dive Sprint Through the turn EZ 75

1 x 200 EZ

Workout Total: 5600

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]

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