Professional Swim Workouts by Professional Swim Coaches
Aug 30, 2016 – PSA – Anaerobic Power With Aerobic Capacity Mix

Aug 30, 2016 – PSA – Anaerobic Power With Aerobic Capacity Mix

This is an anaerobic power workout from our State Team.

Workout

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.

1 Round:
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

Swim down:
700m fins and paddles, DPS

Workout Total: 6000

This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.


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About Coach Alex Webb

PSA under the directorship of Alex provides Coach and Teacher development and education as well as coaching services to swim clubs. [Read Bio]

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