Jun 28, 2018 – PSA – Day 4 of Week 1

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.


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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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