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.
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