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.
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