Jul 17, 2018 – PSA – Day 2 of Week 4

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
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