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