Starting the second week of this training cycle with a power and speed focused session.
Workout
8 x 50m on :45 free swim with fins
8 x 50m on :55 fly kick with fins and board
8 x 50m on 1:00 odd fly-back, even fly-breast
6 x 60sec wall kick with 20sec rest
6 x 25m Surf Kick with paddles
6 x 25m partner push streamline kick
6 x 25m partner push backstroke swim
Three rounds:
3 x 20m sprint with fins and paddles
1 x 150m pull with buoy only
3 x 50m swim with cube Dec 1-3
200m easy IM drill
8 x 100m on 2:00 hold best average free or 400m pace
13 x 100m @ 1:40 done as 75 fr, 25 bk LA1
Swim down – coaches choice
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 |
