Short Course Capacity Training session with a good mix o main stroke and freestyle from the second day of our first week of this training cycle.
Workout
8 x 100m on 2:20 Fast kick main stroke
8 x 50m on 1:00 drill/swim spec
4 x 40m on 1:30 Race main stroke – maintain stroke count
Two rounds of 4 x 25m on :40 Main stroke – maintain stroke count
4 rounds of 5 x 200m – Two rounds main stroke, two rounds freestyle
#1 45m sprint then LA1 (lactate one, recovery swim)
#2 35m sprint the LA 1
#3-5 LA 1 (easy recovery swim)
200m choice to finish off
Workout Total: 6000
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 |
