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.


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments