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.