Swim workout from the team in Plantation incorporating some CrossFit elements.
Workout
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
Warm-down:
200-300 Choice
Workout Total: 4600
This free workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.
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