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.


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.

If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).

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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