This is an anaerobic power workout from our State Team.
16 x 100m Fins @ 1:30 Dec 1-8, 9-12 & 13-16
20 x 25m Fins @ :40 Sub Kick with T-shirt
12.5m sub kick, fast breakout into Ez swim with race quality finish.
4 x 25m @ :40 main stroke drill
3 x 50m @ 1:00 beautiful swimming of the main stroke
This is a technical set up set for the anaerobic power set.
Anaerobic Power Set:
Broken 200m Main stroke with 10sec after each 50m.
Feet to wall on first 3 50’s and race quality finish on last 50m.
Aerobic Capacity Mix:
All kick is done fast. All swim is LA1.
50m free kick @ 1:10
400m free swim @ 6:30
100m kick choice @ 2:10
400m free swim @ 6:20
150m kick choice @ 3:10
400m free swim @ 6:10
200m kick choice @ 4:20
400m free swim @ 6:00
250m kick choice @ 5:30
400m free swim @ 5:50
700m fins and paddles, DPS
Workout Total: 6000
This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.