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.
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