Short Course mixed skills session working on underwater kicking, stroke rate and stroke count during this fifth day of our first week of this training cycle.
Workout
3 x 100m on 1:45 kick with fins free
3 x 100m on 1:35 kick with fins back
3 x 50m on 1:05 Spec kick no for fins
3 x 50m on 1:25 Spec kick with cube
3 x 100m on 1:45 done as 75 free, 25 breast with fins
3 x 100m on 1:45 done as 75 free, 25 breast no fins
3 x 100m on 1:45 done as 75 free, 25 breast pull
3 x 50m on 1:00 back-free pull
3 x 50m on 1:10 swim breast-free with cube
3 x 50m on 1:15 pull breast-free with cube and buoy
> Discussion around sub kick explaining “Speed = Frequency x Wavelength”
> And how amplitude effects power of the kick.
12 x 12.5m on :40 done as odd sub kk – even race finishes
2 rounds of
1 x 15m sprint with cube
1 x 20m sprint with with cube
1 x 15m sprint swim
1 x 20m sprint swim
1 x 15m sprint with fins
1 x 20m sprint with fins
6 x 25m working on stroke count at race pace followed by a 50m dive sprint where swimmers had to hold stroke count in above 25’s on second lap of 50m dive sprint.
500m swim down worst stroke; fly done with fins on
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 |
