Jul 16, 2018 – PSA – Day 1 of Week 4

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
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