Jul 13, 2018 – PSA – Day 5 of Week 3

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
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