Professional Swim Workouts by Professional Swim Coaches
Plantation Swim Team – Test Set “Crash & Burn”

Plantation Swim Team – Test Set “Crash & Burn”

We usually do this set on a Saturday morning. But I threw the group a curve ball this morning! I’m very glad I changed it up for the group this morning. We had an excellent workout and some fast swimming from the entire group this morning.

Warm-up:
2 Rounds
1 x 200 @3:20 – 50 Free 50 Back > Swim or Drill Choice
6 x 25 @30 Kick Choice
1 x 150 @3:00 Pull

1 x 75 EZ

6 x 50 Free @3:00 Dive off the blocks…ALL OUT! Crash & Burn!
We had 3 heats of 8 this morning.

1 x 400 @7:00 > Recovery 100 Back – 100 IM

4 x 100 @1:30 > Recovery Choice

High School Group Out

Post Grads:
8 Rounds
1 x 100 @140 Kick Free
1 x 150 @2:00 Pull Breath 5,7,9 by 50’s

12 x 50 @50 Fins 6 Kicks on side & 3 strokes & rotate.

3 Rounds
1 x 100 @1:20 IM
1 x 100 @1:15 Free
1 x 100 @1:10 Free

Warm-Down:
Choice

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


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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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