Mix of anaerobic and aerobic capacity work focusing on freestyle with the option to switch to main stroke.
Workout
Warm-up (4 rounds):
> IM Order with Fins
100m Kick @ 2:00
2 x 50m dr/sw @ 1:00
2 x 75m kk/dr/sw @ 1:30
100m swim @ 1:45
Anaerobic Capacity Set (3 rounds):
3 x 25m @ 1:00 Race
2 x 50m @ 1:30 Race
> 90 sec rest between rounds; all done as Free but can be Main Stroke
Aerobic Capacity:
800m Pull R30
700m swim R20, 600m swim R20, 500m swim R20, 400m swim R20, 300m swim R20
> This set can be mixed strokes; all done at low intensity with good technique; LA 1
Swim Down:
Coaches choice depending on much time is left in session
Workout Total: 6000
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 |
