Jul 2, 2018 – PSA – Day 1 of Week 2 – Power & Speed

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
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