Jun 25, 2018 – PSA – Day 1 of Week 1 – Power & Sprint

Power and Sprint focused session integrating some resistance using sponges during the first half of the workout.

This was a Long Course practice from the first day of our first week of this training cycle.

Workout

16 x 50m @ 1:00 Free/Back with seven sub kicks off each wall on backstroke
24 x 25m Fly Kick (4 with board, 4 as sub kick)
400m free with cube (sponge on rope)
300m back with cube
3 x 100m @ 2:00 breast swim with cube
200m free with cube

2 rounds of 8 x 75m on 1:30 – main stroke
2 x 15m sprint
2 x 20m sprint with paddles
2 x 25m sprint
2 x 35m sprint with paddles and fins
> Rest of 75m is done easy

900m swim down – coaches choice

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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