Professional Swim Workouts by Professional Swim Coaches
Oct 8, 2014 – Plantation Swim Team

Oct 8, 2014 – Plantation Swim Team

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.


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]

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