Professional Swim Workouts by Professional Swim Coaches
Plantation Swim Team – CrossFit Swimming

Plantation Swim Team – CrossFit Swimming

Swim workout from the team in Plantation incorporating some CrossFit elements.


Warm-up – 3 Rounds:
150 @2:30 Choice
100 @1:50 Back
50 @1:10 Breast

3 x 400 @6:00 Free Hold Goal TT

Cross Fit Swim 40 Seconds on 40 Seconds to Change Stations – 6 Rounds:

  • Station 1. Band Pull
  • Station 2. 50 Meter Sprint Swim Stroke Choice
  • Station 3. Chair Squats
  • Station 4. In Water Streamline Jumps With Dolphin Kick
  • Station 5. Push-ups or Dips – Switch each round.

Every on Swims 200 as 100 Back 100 IM @4:00 Then get ready for next round.

3 Rounds:
2 x 50 @1:10 Kick Free TT-52
1 x 100 @1:50 Smooth

200-300 Choice

Workout Total: 4600

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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