Starting the fourth week of our training cycle with a sprint plus endurance main stroke Monday morning session.
Workout AM
Warm-up (3 rounds):
> all with Fins
100m @ 1:30 free swim
100m @ 1:45 free kick
100m @ 1:40 fr-be-fr-br
Sprint Set (2 rounds):
100m IM @ 2:00 with Cube
> technically sound swim with focus on feel and distance per stroke
8 x 75m @ 2:00 as Odd 75’s from a dive – Even 75’s from a push
> 2 x 15m sprint; 2 x 20m sprint; 2 x 25m feet to wall sprint into turn; 2 x 30m sprint
100m Easy Choice
12 x 150m main strokes swim
> Interval set for each stroke keeping test at less than 15sec.
10 x 50m @ 1:05 Fast Kick
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 |
