Sep 14, 2015 – Plantation Swim Team

Workout from the group in Plantation with two fun kick sets.

Workout

Warm-up (3 Rounds):
3 x 100 @1:40 Free
2 x 75 @1:30 Back 25R 25L 25DA
4 x 25 @45 Back 12.5 Scull 12.5 Swim

Kick Set 1:
How far can you kick in 100 PB time? > 4 Rounds Free Kick on 3:00

600 Snorkel Fins Popov Drill

2 Rounds:
2 x 50 @40 Free Hold Pace
1 x 100 @ 1:20 Free Hold Pace
4 x 25 @20 Free Fast
1 min rest after 1st round.

600 Snorkel 100 Back 100 Breast

4 Rounds:
3 x 25 @40 Back Sprint
50 @1:10 Breast Build Double Underwater Pullouts

Kick Set 2:
8 x 50 @1:30 Kick 50 yards within 10 seconds of PB swim time. Then aim for PB plus 9, then 8 and so on. How close can you get your 50 PB kick time to your 50 PB swim time.

3 x 100 @1:40 Recovery

Workout Total: 5050

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


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