We are three weeks out from our State Championships and running a modified seven week final cycle as opposed to our normal 5 week cycle. As a result we will be doing aerobic and anaerobic power sets this week.
1 x 400m Free with Fins @ 6:00
2 x 100m Breaststroke with quality turns
8 x 25m Free with Fins Dec 1-3+1 @ :45
2 x 100m Breaststroke Kk/sw/dr/sw Dec 1-2 @ 2:00
3 x 25m Dive Sprint Choice @ 1:10
Anaerobic Power Set:
2 x 100m broken at 50m for 10sec Main stroke; 3:00 break between each
Goal: Controlled speed on the first 50m; Increase stroke rate on the second 50m and maintain through to the end.
8 x 100m All Fast Kick main stroke – with T-shirts – can add snorkels @ 2:20
20 x 50m Various Pull variations using bands, buoys and paddles; some with fists, etc. @ 1:00
6 x 100m Kk/sw/dr/sw 1 IMO, 1 Free @ 2:00
Workout Total: 4000
This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.