Short Course recovery focused session – essentially going twelve variations of 400’s during this fourth day of our first week of this training cycle.
Workout
4 x 100m Free with Fins and Snorkel
Two rounds of
4 x 25m @ :40 fly kick
1 x 50m 3/3/3 drill
8 x 50m fast kick – main stroke
16 x 25m @ :40 fly kick done as 4x with board, 4x arms at side, 4x streamline on back, 4x swim
Two rounds of
2 x 50m IM switch
1 x 100m IM
16 x 25m Back kick with Cubes (sponge on rope)
One round of
4 x 50m free kick with cube
1 x 200m pull all gear plus cube
One round of
2 x 150m back kick on 3:00
1 x 100m breast kick on 2:00
400m main stroke kk/sw/dr/sw main stroke by 100’s
400m main stroke as above but by 50m
400m main stroke as above but by 25m
One round of
4 x 25m free on :30
2 x 50m free on :55
100m free on 1:35
> every lap with exactly the same stroke count!
200m cool down
Workout Total: 5000
This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
| 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 |
