Professional Swim Workouts by Professional Swim Coaches
Sep 12, 2014 – Plantation Swim Team

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.


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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

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