Professional Swim Workouts by Professional Swim Coaches
Oct 21, 2015 – Plantation Swim Team

Oct 21, 2015 – Plantation Swim Team

Wednesday mid week recovery workout by the group in Plantation.

Workout

6 x 150 @2:20 Pull Snorkel

16 x 25 @30 Fins
1. Underwater Dolphin Kick – 2. Streamline Dolphin Kick on Back – 3. EZ – 4. Fast Stroke Choice

3 Rounds:
1 x 25 @30 Fly Build
1 x 50 @50 Back Build
1 x 75 @1:20 Breast Build
1 x 100 @1:40 IM Work Turns

6 Rounds:
1 x 75 @1:30 Kick Free Build
1 x 25 @30 Kick Free Fast TT-20 or faster

3 x 300 @5:00 Free DPS DragSoxs, Snorkel

4 Rounds:
2 x 50 @50 Pace Stroke Choice
1 x 150 @3:00 Smooth

8 x 75 @1:20 Middle 25 Sprint Beast Stroke

1 x 200 EZ

Workout Total: 5350

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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