Professional Swim Workouts by Professional Swim Coaches
Sep 10, 2015 – Plantation Swim Team

Sep 10, 2015 – Plantation Swim Team

This is a leg and power focused workout from the team at Plantation.

Workout

Warm-up:
2 x 150 @2:30 50 Back 50 Free 50 Back
4 x 150 @2:30 50 Kick 50 Swim 50 Kick Free

2 Rounds:
6 x 25 @my go Kick Free with DragSox
1 x 100 @my go Swim with DragSox

8 x 25 @40 Kick Free TT-22 or Faster

1 x300 @5:00 Snorkel Free Quarter Drill

1 Round:
6 x 100 @2:00 Kick Free TT-140
6 x 50 @1:00 Stroke Choice Swim Hold Best Avg.
12 x 25 @30 EZ / Fast Stroke Choice on Fast

100 EZ

1 Round:
4 x 100 @1:30 Hold 500 Pace
2 x 200 @3:00 Hold 500 Pace
1 x 400 @6:00 Hold 500 Pace

12 x 25 @10 Sec. Rest Speedo Parachutes
1. Normal / 2. Zip 1 / 3 Zip 2 / 4 Zip 1 / 5 Zip 2 / 6. Normal – Repeat Set

4 x 100 @1:40 Recovery

Workout Total: 4900

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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2 Comments on "Sep 10, 2015 – Plantation Swim Team"

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Helen Pordage
Member

Hi can you explain what Zip1 Zip2 is

12 x 25 @10 Sec. Rest Speedo Parachutes
1. Normal / 2. Zip 1 / 3 Zip 2 / 4 Zip 1 / 5 Zip 2 / 6. Normal – Repeat Set

many thanks

Helen

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