Tuesday USRPT session with two rounds of “short distance/high repetitions” race pace focused work.
Workout
Fins On
3 x 100m on 1:35 as 75 fr , 25 IMO drill
6 x50m on 1:00 kick as 25 fly, 25 free
12 x 25m on :20 Free swim
No Fins
6 x 50m on 1:30 as 12.5 scull, 12.5 swim
Cubes On
8 x 25m on 1:00 Fast Spec Kick
8 x 25m on :50 Build swim spec
200m IM drill swim for recovery
Two rounds of:
20 x 20m on :30sec at 100m race pace!
> 5min floating recovery in between rounds
7 x 200m on 3:20 alt. 75 fr, 25 bk done as 3 x pull with buoy only, 4 x swim
Workout Total: 4000+
This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.
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Peninsula Sports Academy 2018 | ||||||
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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 |