Power and Sprint focused session integrating some resistance using sponges during the first half of the workout.
This was a Long Course practice from the first day of our first week of this training cycle.
Workout
16 x 50m @ 1:00 Free/Back with seven sub kicks off each wall on backstroke
24 x 25m Fly Kick (4 with board, 4 as sub kick)
400m free with cube (sponge on rope)
300m back with cube
3 x 100m @ 2:00 breast swim with cube
200m free with cube
2 rounds of 8 x 75m on 1:30 – main stroke
2 x 15m sprint
2 x 20m sprint with paddles
2 x 25m sprint
2 x 35m sprint with paddles and fins
> Rest of 75m is done easy
900m swim down – coaches choice
Workout Total: 4000
This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.
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| Peninsula Sports Academy 2018 | ||||||
|---|---|---|---|---|---|---|
| Week 1 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 |
| Week 2 | Day 1 | Day 2 | Day 3 | Day 4 (See File D3) |
Day 5 (See File D3) |
Day 6 (See File D3) |
| Week 3 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 |
| Week 4 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 |
| Week 5 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 |
