Professional Swim Workouts by Professional Swim Coaches
Oct 9, 2014 – Plantation Swim Team

Oct 9, 2014 – Plantation Swim Team

Active recovery swim workout with a couple sprint 50’s off the block for time at the end.

 

1 x 200 Choice (just to get them in…) @ 04:00

Warm-up (3 Rounds):
1 x 200 50 Free 50 Kick @ 03:40
2 x 100 Pull Breathing Every 5 @ 01:40
1 x 50 Free @ 00:55
1 x 50 Free @ 00:50
1 x 50 Free @ 00:45
1 x 50 Free @ 00:40

1 x 400 Kick For Time TT=624 or Better

10 Rounds:
1 x 25 Fins Streamline Kick Working Underwater Fly “Fast” @ 00:40
1 x 25 Fins Sprint Free No Breath Over Kicking @ 00:40

2 x 400 Pull Free TT-502 Working DPS @ 05:40

6 Rounds:
1 x 25 Streamline Kick on Back Build @ 00:30
1 x 50 Drill 25R 25L Back @ 01:00
1 x 75 Back Build Working Turns & Underwaters @ 01:15

2 x 50 Dive off the Blocks

Warm down:
5 minute choice

Workout Total: 4900 (plus warm down)

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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