Professional Swim Workouts by Professional Swim Coaches
Jun 16, 2016 – Peninsula Sports Academy

Jun 16, 2016 – Peninsula Sports Academy

Thursday capacity workout with a mix of anaerobic and aerobic sets.


8 x 125m @ 2:00
4 as 100m free, 25m fly kick
4 as 75 free, 25m drill, 25m swim IMO

200m get ready!

Anaerobic Capacity Set (Two Rounds):
(done at race pace and with race stroke rates)

3 x 25m @ 1:00 race spec
1 x 50m @ 2:00 race spec

Aerobic Capacity Set:
(done at low intensity)

30 x 100m @ 1:30 75 free, 25 back or [10 Free, 10 Spec, 10 (75 free, 25 back)]

20 x 50m fast kick @ 1:00 – All Freestyle

Swim down:
20 x 25m choice swim or pull on :30

Workout Total: 6300

This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.

If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).

About Coach Alex Webb

PSA under the directorship of Alex provides Coach and Teacher development and education as well as coaching services to swim clubs. [Read Bio]

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