Jul 12, 2018 – PSA – Day 4 of Week 3

Another “general workout” with a kick focus in this third week of our training cycle working on back to breast turn skills at the end.

Workout

2 rounds of the following with Fins On:
2 x 200m Free @ 3:00 / 2:45
3 x 100m kick (25 fly, 25 free, 50 back) @ 2:00 / 1:45
4 x 50m @ :45 / :40

6 x wall kick @ 2:00 – 1:40 kick and 20 sec rest
2 x 100m Normal kick 1 x back and 1 x free @ 2:00
1 x 200m Main stroke Kick Time Trial

3 x 50m @ 1:00 Fly Dec 1-3
2 x 50m @ 1:30 All Out Main stroke

8 x 100m @ 1:50 Free hold PB + 8 sec

> Easy skill set to the end with a focus on Back to Breast Turns.
> This is the coaches choice and we spent about 20 minutes on it before swimming down.

Workout Total: 4500

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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