Professional Swim Workouts by Professional Swim Coaches
Sep 24, 2014 – Plantation Swim Team

Sep 24, 2014 – Plantation Swim Team

This is a short 1h recovery morning workout from our High School group. The swimming sets were stretched out working on DPS. However we did work the kicking this morning.

Warm-up (1 Round):
1 x 200 @ 3:20 Swim
1 x 100 @ 2:00 Kick
1 x 200 @ 3:20 IM 25R 25L

Main Set:
1 x 400 @5:20 Working DPS No Slower than TT-4:40
4 x 100 @2:00 Kick Free TT-140 or Better
1 x 300 @4:00 Working DPS No Slower than TT-3:15
4 x 75 @1:30 Kick Free TT-107 or Better
1 x 200 @2:50 Working DPS No Slower than TT-210
4 x 50 @1:00 Kick Free TT-45 or Better
1 x 100 @1:20 Working DPS No Slower than TT-1:10
4 x 25 @30 Kick > Sprint Kick Free

8 x 75 @1:15 Odds Fly, Back, Breast / Evens Back, Breast, Free > Working turns…

Warm-Down:
2 x 100 @ 1:40

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]

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