Jun 27, 2018 – PSA – Day 3 of Week 1 – Power & Speed

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
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