Jun 26, 2018 – PSA – Day 2 of Week 1 – Capacity Training

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
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