Wednesday morning session after anaerobic capacity workout on Tuesday morning and power workout on Tuesday evening.
The power work was in fact 6500 consisting of long aerobic mix swims including scull work interspersed with power work on cords. The cord work was focussed on accelerating at various intervals going from moderate to fast to racing.
Workout AM
> Fins On
10 x 100m Free as 5 as dec 1-5 with number 5 timed; next 5 using the fastest swim above, add on 10 seconds and this time now becomes the set interval
For example, one of our male swimmers went 59.6 for last 100 and so his next 5 100’s were done on 1:10 as interval. Focus on last 5 were on staying relaxed and comfortable despite the faster cycle.
400m IM Kk/swim/drill/swim by 25m
Kick Set:
1 x 100m @ 2:00 moderate free kick with fins
1 x 50m @ 1:15 Max main stroke kick no fins
1 x 100m @ 2:00 moderate free kick with fins
2 x 50m @1:15 Max main stroke no fins
1 x 100m @2:00
3 x 50m @ 1:15
1 x 100m @ 2:00
4 x 50m @ 1:15
Breaststroke athletes:
5 x 200m @ 4:00 2 down 2 up swim
Backstroke athletes:
4 x 300m @ 5:00 100 kick, 100 swim, 100 negative split
3 x 20m dive sprint
24 x 25m @ :40 4 x Fly with snorkel, 4 x Fly with freestyle kick, 4 x Fly swim dec 1-4
Focus on swimming downhill by getting chest low and hips high at the hand entry point on each stroke – Fins optional, recommended for younger athletes!
9 x 100m @ 1:35 Freestyle switching equipment as
3 x snorkel + left paddle & right fin
3 x snorkel + right paddle & left fin
3 x no snorkel + both paddles and both fins
Focus on swimming balanced, locking in the core and remaining rigid and aligned throughout each stroke cycle.
Swim down:
200m Choice
Workout Total: 5000
This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.
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