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
20 x 25m choice swim or pull on :30
Workout Total: 6300
This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.