Tuesday evenings session. In the morning we did a capacity training session. In the evening we focussed on power in the water by swimming against resistance using a band/stretch cord and finishing off with some sculling.
Workout PM – Stretch Cords Session
Warm-up:
12 x 75m as follows with fins as
4 @ 1:10 free/back/free – 4 @ 1:15 Kk/dr/sw IMO – 4 @ 1:05 free/bk/fr
6 x 50m @ 1:00 free/back with race finishes
4 x 75m @ 1:20 Kk/drill/swim Spec
200m EZ
Stretch Cords:
Round 1 = Freestyle
200m EZ
Round 2 = Spec
For this set we swam against the cords for a specific stroke count, counting cycles. The aim is to get good distance per stroke whilst swimming with race stroke rates and not slipping in the water as the stroke counts increase.
Stroke Counts: 6/8/10/12/14/16/14/12/10/8/6 @ :45 for each
8 x 50m following medley swim
12 x 100m @ 2:00 kick set
Variety of sculling exercises done as 25’s working on feel.
Swim down:
200 choice
Workout Total: 4600
This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
