A “general aerobic session” integrating different challenges for the athletes as we progress in the third week of our training cycle.
Workout
200m Backstroke with Fins
8 x 50m @ :50 Fly Kick
Three rounds of:
2 x 50m @ 1:30 Kick Main stroke with Cube (sponge on cord)
4 x 25m @ :45 Sprint with Cube Main stroke
200m Pull Buoy and Paddles 75free25bk
100m Easy
Challenge Set:
1 x 300m Free kick with Fins for time
1 x 300m Free swim – goal is 60sec faster than kick time
1 x 200m Kick free with Fins for time
1 x 200m Pull free buoy plus band – goal is 25sec faster than kick time
1 x 200m Free swim – goal is 10sec faster than Pull time
1 x 100m free kick with Fins for time
1 x 100m IM swim – goal is faster than kick time
1 x 100m Back swim – goal is equal to IM time
1 x 100m Free Pull for time Buoy only
4 x 100m free swim – goal is pull time – 3 sec
Swim down:
34 x 25m choice @ :30
Workout Total: 4800
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 |
