A “general workout” starting this third week of our training cycle with some faster paced kicking and freestyle work.
Workout
200m free with fins
200m as 50m Straight arm free, 100m normal, 50m Back Fins
200m back/breast Fins
200m IM Fins
8 x 100m on 2:20 Fast Kick main stroke
8 x 100m on 1:50 Free goal is PB + 8sec or faster
100m ez
200m fly kick with cube
6 x 50m Back/breast with cube
6 x 25m fly with cube and fins
400m breast as 3down 3up
4 x 200m Pull all gear main stroke
4 x 150m kk/dr/sw main stroke
Workout Total: 4450
This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.
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.
| 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 |
What’s the cube?
Bruno, I believe it’s a sponge (or small bucket) for added resistance – you could probably compare it with the more known and popular parachutes, although the resistance for the athlete might be a little smaller and thus more appropriate depending on the desired outcome. An example of this “toy” might be the Kensho Endurance “Swim Sponge Resistance Aid” at http://kenshoteam.com/store/swim-sponge-resistance-aid
thanks, I imagined something like that, thanks again