Short Course “Power & Speed” focused sprint training session from the third day of our first week of this training cycle.
Workout
400m free with fins
16 x 50m @ 1:05 fast kick – main stroke
300m IM with cube (sponge on rope)
8 x 25m @ :40 dec 1-4 main stroke
Two rounds of 8 x 50m:
2x at 200m pace on 1:00; 1x dive sprint on 1:30; 1x at 100m pace on 1:45;
1x at 50m pace on 1:45 aim for PB; 2x at 50m pace on 2:00 aim for PB; 1x at 200m pace
1 x 800m pull with pull buoy only
1 x 1000m swim with fins and paddles
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 |
