Sep 12, 2014 – Plantation Swim Team

Friday morning one hour sprint workout with a stroke and medley mix.

 

Warm-up:
2 Rounds:
200 @3:00 Choice
3 x 50 @1:00 25 IMO 25 Free

8 x 50 @1:00 Fins 25 Free 2 Breaths Max DPS, Flip Fast 25 Streamline Kick Underwater On Back

2 Rounds:
2 x 75 @1:15 Fast Stroke Choice
4 x 25 @30 Kick Stroke Choice
2 x 100 @ 1:40 Pull Free Breath Every 5 D.P.S.

3 Rounds:
1 x 150 @2:30 Fly, Back, Breast > working turns TT-157 or better
2 x 100 @1:40 IM Working Turns > TT-118 or better
1 x 50 Free TT-29 or Better

Warm-Down:
Choice

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


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