Jul 2018 – PSA – Days 3-6 of Week 2

The following is four consecutive workouts which we ran during the second week of our training cycle on the Mornington Peninsula in the South East of Australia. Mostly middle distance and IM focused sessions from our Age Group program.

Below is the first workout from Wednesday, July 4, 2018. Sessions from the other three days are available in the downloadable PDF.

Workout AM

8 x 50 on 1:00 Free/back swim with fins
8 x 75 on 1:20 Kick with fins fly/bk/bk
8 x 100 on 1:30 75 fr, 25 bk with fins

8 x 100 on 2:20 kick fast spec

14 rounds of:
1 x 75 on 1:15 Free swim Smooth
1 x 25 on :25 Fast Spec – Race

12 x 75 on 1:30 Pull – All Gear fr/bk/fr

1 x 700 on 15:00 Swim Breaststroke

Workout Total: 5600

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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