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.
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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
The Speedo Parachutes have 2 Zippers on them. If you open them up it makes more drag. If you open both zippers it makes it really hard and really a lot of drag.
This set is changing of the amount of drag. EZ to Really Hard.
1). Normal = Is Parachute both zippers are closed
2). Zip 1 = Unzip one zipper
3). Zip 2 = Unzip both zippers
4). Zip 1 = Close one Zipper
5). Zip 2 = Close both Zippers
I hope this helps.