This is an anaerobic power session focusing on main stroke and working some 400 freestyle pace during our fourth week of this training cycle.
Workout AM
> Three rounds of Streamline Jumps 45sec on 15sec off <
8 x 100m @ 2:20 Fast Free Kick
100m Ez with Fins
ANE Power:
4 x 25m on 40sec Race
125m Ez with Fins and Cube focus on DPS
4 x 25m on :35sec Race
275m EZ Fins and Cube
4 x 25m on :30sec Race
100m EZ with Fins
8 x 100m on 1:50 Free – Goal is to hold PB + 8sec or faster
Recovery (3 rounds):
100m swim with fins as 75 fr, 25 bk
100m kick with cube main stroke
100m IM swim fast turns
100m Pull as 75 fr, 25 bk
12 x 25m on :40 various drills
Workout Total: 4000
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 |
