Wednesday stroke and medley mix swim workout from Plantation.
Warm-up:
12:00 minutes choice
4 Rounds:
2 x 50 Kick Free TT-49 or better @ 1:00
2 x 25 Swim Sprint Stroke Choice > Working push offs, Underwaters & Breakouts @ 00:35
1 x 50 Drill Choice @ 1:20
6 x 150 Breath Control 9 Breaths Max Working DPS @ 2:00
6 Rounds:
75 Fast See TT below @ 1:10
75 Smooth @ 1:20
Fast 75 = TT or Better
Free Grp A = 39 / Grp B = 42 / Grp C = 52
Back Grp A = 49 / Grp B = 52 / Grp C = 59
Breast Grp A = 55 / Grp B = 58
Fly Grp A = 46 / Grp B = 52
3 x 300 Free Descend 1-3 (3 FAST) @ 4:00
3 x 100 Recovery @ 1:40
4 Rounds:
Working Turns
1 x 75 > 25 Back 25 Breast 25 Free @ 01:10
1 x 50 > 25 Back 25 Breat @ 00:50
1 x 25 > Fly @ 00:30
6 x 150 Free Grp A @ 01:40 Grp B @ 01:50 Grp C @ 02:00 / or Strokes 6 x 100 @ 01:50 > Build
Warm-down:
8 minutes choice
This free workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.
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