Jul 18, 2018 – PSA – Day 3 of Week 4

This is a variety recovery session. We have a two day swim meet coming up this weekend and as such we are keeping training light and fluffy for the remainder of the week with some short ANE Power sets interspersed.

Workout

Warm-up (2 rounds):
125m on 2:00 done as 75 fr, 50 bk/breast
5 x 25m @ :40 otter fly kick
75m @ 1:10 fr/bk/fr swim
5 x 50m @ 1:00 done as 25 bk kick, 25 dbl arm back
125m @ 2:00 100m IM double up on worst stroke

4 rounds:
4 x 25m @ :45 IMO kick by round
2 x 50m @ 1:20 25 scrunch scull, 25m Tarzan Free (head up freestyle)
100m @ 1:45 kk/sw/dr/Swim IMO by round
2 x 50m @ :45 free swim

20 x 50m @ 1:00 odd = 25kk 25 Swim Main stroke – even = 25drill 25 build Swim Main stroke

1 x 900m Pull (all gear) done as 75 fr, 25 bk

Workout Total: 5000

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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