This morning we have a traditional capacity workout consisting of a 1500m warm up, 250m anaerobic capacity set followed by a aerobic capacity set with regular spikes to elevate lactates (LA 4).
This was then followed up by slow recovery swims to reduce it back down to steady state levels (around LA 1).
2 x 250m @ 3:45 free with fins
5 x 100m @ 1:20 75fr25bk with fins
10 x 50m @ :45 free kick with fins
Anaerobic Capacity Set:
4 x 25m @ 1:30 dive sprint
3 x 50m @ 2:30 dive sprint
Aerobic Capacity with spikes:
3 x 300m @ 4:30 Pull 75fr25bk
3 x 50m @ 1:00 strong Dec 1-3 Speciality stroke other than free
9 x 100m @ 1:25 75fr25bk
3 x 50m @ 1:00 strong Dec 1-3 spec
18 x 50m @ :50 free swim
3 x 100m @ 1:40 IM swim
3 x 50m @ :50 Fast Kick Speciality
3 x 100m @ 1:30 choice Pull
Workout Total: 5500
This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.