Jul 3, 2018 – PSA – Day 2 of Week 2 – USRPT Session

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
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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