Professional Swim Workouts by Professional Swim Coaches
Sep 3, 2014 – Plantation Swim Team

Sep 3, 2014 – Plantation Swim Team

Wednesday morning sprint workout from the High School and Post Grad group. The high school group swims 1 hour before school. Everyone Sprints the first hour, after a short warm-up.

Second hour is post grad only – focusing on freestyle and breaststroke work.

Workout

Warm-up:
8 x 100 @ 1:30

4 Rounds
2 x 75 @ 1:10 Fast Best Stroke
1 x 100 @ 2:00 Smooth Choice

4 Rounds
3 x 50 @ 55 Kick Free TT-40
4 x 25 @ 35 Sprint Free No Breath
1 x 50 @ 1:30 Ez

200 Choice HS Group Out

8 x 150 @2:00 Fins Kick Descend 1-4 5-8

Freestylers:
2 Rounds – Rd. 1 Swim Rd. 2 Pull
4 x 100 @1:15 Desc. 1-4
3 x 100 @1:10 Desc. 1-3
2 x 100 @1:05 Desc. 1-2
1 x 100 @1:00 Fast
1-2 Minute Break

Breaststrokers:
2 Rounds – Rd 1 Swim Rd 2 Pull
4 x 75 @1:15 Breast
3 x 75 @1:10 25 Breast 25 Free 25 Breast
2 x 75 @1:05 25 Breast 50 Free
1 x 75 @1:00 Breast Fast
1-2 Minute Break

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.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz