Professional Swim Workouts by Professional Swim Coaches
Oct 26, 2015 – Plantation Swim Team

Oct 26, 2015 – Plantation Swim Team

Monday Afternoon High School (HS) District Week or HS Region Week for Florida Athletes. District Athletes meet is tomorrow. Having these athletes do a little less work.

Region Athletes meet is Thursday. Having these athletes doing a little more work.

Workout

Warm-up (same for all groups) – 4 Rounds:
1 x 200 @3:00 Swim Choice
4 x 25 @40 Kick Choice

Continue Warm-up – 3 Rounds:
1 x 100 @1:30 Free
1 x 100 @1:20 Free
1 x 100 @1:10 Free

Split Into Groups – 4 Rounds:
2 x 75 @1:20 Kick Free > All Groups Same
> Extra Minute Rest
1 x 100 @2:00 Groups > Fast Best Stroke Goal TT

1 x 400 @6:00 Pull Snorkel DPS

8 x 100 Free Group 1. (8) @1:10 TT- 59 Group 2. (4) @1:10 TT-59 Group 3. (6) @1:20 Hold Goal TT

> District Athletes out after 200-300 warm down

Region Athletes continue – 2 Rounds:
1 x 50 @50 DragSox Build
1 x 75 @110 DragSox 50 Build 25 Fast
1 x 100 @130 DragSox Neg Split
1 x 25 @200 DragSox Sprint

200-300 Ez

Workout Total: 4100-5100

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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz