This is a short pre-meet wake up swim workout on a Friday morning before a 2 1/2 day meet.
Warm-up:
400 Choice
Warm Out Set (3 Rounds):
1 x 400 Pull Breath every 5 working DPS @5:30
3 x 200 as
Round 1: 50 Free / 50 Back @3:00
Round 2: 25 Fly 25 Free 25 Back 25 Free 25 Breast 25 Free 50 Choice @3:20
Round 3: 50 Swim / 50 Kick @3:20
Cool Down:
3 x100 Rev IM drill fly @1:40
This free workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.
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