Oct 9, 2015 – Plantation Swim Team

Early Friday morning one hour sprint swim workout.

Workout

Pre Warm-up:
200 Choice

Warm-up (6 Rounds):
1 x 75 @1:20 50 Swim 25 Kick Choice
2 x 25 @40 12.5 Focusing in Underwater Dolphin Kick 12.5 Smooth to wall

3 Rounds:
2 x 25 @40 Kick Free TT-20
2 x 50 @50 Swim Hold 200 Pace HR+
2 x 25 @30 Sprint Best Stroke

300 Snorkel Swim Focusing on Front Part of Catch

8 x 25 Sprints in Heats Record Times Walk Around

6 x 50 @ 50 Recovery

Workout Total: 2200

This free workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.


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