Jul 14, 2018 – PSA – Day 6 of Week 3

General Saturday morning session with an endurance power focus as we finish this third week of our training cycle.

Workout AM

Three rounds of the following:
> Round 1 unspecified work is done as Freestyle,
> Round 2 and 3 unspecified work is done main stroke other than free.

200m @ 3:20 Fins; 50 fr, 50 fly Kick, 50 free, 50 back/breast
2 x 100m @ 1:45 No Fins; Kick/swim/drill/swim
4 x 50m @ 1:20 No Fins; swim with cube (Dec 1-4)
4 x 75m @ 1:10 Fins Back/breast/free

3 x 100m Free @ 1:45 at 200m Pace! Get tough!! Go Hard or Go Home!!!

Endurance Power Set (Effort is Lactate 1):
200m swim with cube and paddles R20
300m Pull with buoy and paddles R30
400m Swim with Paddles R40
500m Swim with Fins and Paddles
> All of the above is done as 75 free, 25 back

Swim down:
12 x 25m drills coaches choice

Workout Total: 4700

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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