Long Course Sunday make-up practice from the group in Plantation.
Workout
Warm-up (1 Round):
600 @10:00 100 Free, 100 Back, 100 IM – Repeat
5 x 100 @1:50 50 Drill Stroke Choice, 50 Free
5 x 100 @1:40 Free
4 Rounds:
150 @2:30 Free DPS 50 Back Build To Fast
100 @2:20 Kick Streamline Back
3 x 50 @1:00 Back Hold 200 Pace
> 1 Minute Break
12 x 50 @1:00 Fins 20 Underwater Dolphin Kick – 30 Swim Fly
100 EZ
2 Rounds – Holding Pace:
3 x 100 @1:40 Free
2 x 100 @1:30 Free
1 x 100 @1:20
Recovery:
300 Choice
6 x 50 @50
6 x 50 @100
Workout Total: 5900
This workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.
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