Jul 10, 2018 – PSA – Day 2 of Week 3 – Capacity Session

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
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