This was a fun workout to coach. We had 24 athletes in the water and 3 coaches to help run our Holiday Stations workout. We used both the Long Course & Short Course pool. There was an easy 200 swim after each station.
Warm-up:
3 x 200 @ 3:20 Choice
3 x 100 @ 2:20 Kick Choice
8 x 50 @ 1:00 25 IMO 25 Free
Station #1 – Long Course – Coach Jimmy:
16 x 50 @ 1:30 Sprint 2 Free 1 Best Stroke
Station #2 – Short Course – Coach Cindy:
Long Belt Tubing – 50’s @1:15 Stroke, Kicking or Pulling – 24 Minutes
Station #3 – Short Course – Coach Terrell:
Kicking Free 50’s 3 Fast – 1 EZ Swim – 24 Minutes
Warm-down:
4 x 200 @ 3:30 Back
This free workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
tubing=stretch cords?