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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