Another “general workout” with a kick focus in this third week of our training cycle working on back to breast turn skills at the end.
Workout
2 rounds of the following with Fins On:
2 x 200m Free @ 3:00 / 2:45
3 x 100m kick (25 fly, 25 free, 50 back) @ 2:00 / 1:45
4 x 50m @ :45 / :40
6 x wall kick @ 2:00 – 1:40 kick and 20 sec rest
2 x 100m Normal kick 1 x back and 1 x free @ 2:00
1 x 200m Main stroke Kick Time Trial
3 x 50m @ 1:00 Fly Dec 1-3
2 x 50m @ 1:30 All Out Main stroke
8 x 100m @ 1:50 Free hold PB + 8 sec
> Easy skill set to the end with a focus on Back to Breast Turns.
> This is the coaches choice and we spent about 20 minutes on it before swimming down.
Workout Total: 4500
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 |
