Professional Swim Workouts by Professional Swim Coaches
Oct 9, 2015 – Plantation Swim Team

Oct 9, 2015 – Plantation Swim Team

Early Friday morning one hour sprint swim 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.

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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of