Jun 29, 2018 – PSA – Day 5 of Week 1

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
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