Professional Swim Workouts by Professional Swim Coaches
May 24, 2016 – PSA – Capacity Training Session

May 24, 2016 – PSA – Capacity Training Session

On Tuesday of this week we did a Capacity training session in the morning followed by a power Breaststroke session in the afternoon using stretch cords.


The Capacity session consists of a warm up – Anaerobic Capacity set – Aerobic Capacity set and a technical cool down set.


400m free with fins @ 6:00
4 x 100m IM with fins @ 1:35
3 x 50m @ 1:00 dec 1-3.
#3 must be faster than lifetime best as we are using fins for this swim.
3 x 150m @ 2:05 free/back/free

Anaerobic Capacity (2 rounds):
2 x 25m @ 1:30 Race Quality SR and skills – 1 dive, 1 push
2 x 50m @ 2:30 1 dive, 1push Race Quality – combined time must be faster than 100m PB

Aerobic Capacity:
2 x 800m Rest :30
2 x 400m Rest :20
2 x 200m Rest :15
2 x 100m Rest :10

Cool Down:
9 x 100m @ 1:50 Speciality other than freestyle
25m Pull – DPS
50m swim with same stroke count on both 25’s
25m Fast Kick

Workout Total: 5600

This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.

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About Coach Alex Webb

PSA under the directorship of Alex provides Coach and Teacher development and education as well as coaching services to swim clubs. [Read Bio]

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2 Comments on "May 24, 2016 – PSA – Capacity Training Session"

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How effect uesd 25 kick fast end cool down ?

Nico Messer

This is the end of the morning session that Coach Alex shared here and thus the term swim down may be “misleading” as they seem to be preparing for the afternoon workout as mentioned in the description.

If ending the workout with some fast kicking seems “wrong” to you maybe test it with your own athletes, observe and get some feedback.