Professional Swim Workouts by Professional Swim Coaches
May 25, 2016 – PSA – Mixed Workout

May 25, 2016 – PSA – Mixed Workout

Wednesday morning session with a mixed bag of sets. We incorporated a race, kick warm up and mixed training sets of speciality and worst stroke in this session.


To start off with we had a 100m time trial in our main strokes from a dive start. The goal was to be within 3 seconds of Personal Best.

1000m Backstroke kick with fins

4 x 150m kick Speciality @ 3:00
2 x 50m Es free swim
8 x 50m Odd = soft hands with high stroke rate — Even = strong swim maintain high stroke rate from previous 50m @ 1:00

2 x 200m. Speciality swim best average @ 3:00
4 x 100m @ 1:45 50pull 50 kick choice
4 x 50m @ 1:00 Worst stroke Dec 1-4

3 x 100m @ 2:10. Pb + 10/8/6 was the goal. Most swimmers only got down to Pb + 8.

1500m 75fr25bk with Fins and Paddles

Workout Total: 5000

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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