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.


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