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.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
