Tuesday morning workout with both an aerobic and anaerobic capacity set.
Anaerobic Capacity Set (600m):
Three rounds of:
4 x 50m @ 1:30 with extra 60 second break between rounds
Rnd1 = main Stroke with soft kick, but race stroke rate
Rnd2 = main Stroke with supple kick, racing with high stroke rate
Rnd3 = main Stroke with hard kick, racing with high stroke rate
Recovery Set (300m):
6 x 50m @ 1:10 Easy choice swim with fins
Aerobic Capacity Set with spikes (3000m):
3 x 300m @ 5:00 75 free, 25 back
> first 50m of each 300 is race!
4 x 200m @ 3:20 75 free, 25 back easy LA1
7 x 100m @ 1:45 50 free, 25 kick, 25 swim Spec (main Stroke)
> number 1,4 & 6 = race 1st 25m of each; the rest of the 100m is easy
12 x 50m @ 1:10 as either Spec drill/swim or free/back swim; athletes choice (can mix if desired)
> very important: the fast swims in this set must be done FAST; non-negotiable!
Swim Down –> Coaches Choice
Workout Total: 5500
Note that the Anaerobic work has been limited to less than 30% of Aerobic Set and less than 20% of total Workout. This is important! We will run a similar set on Thursday morning this week with the rest of the week being low intensity, some sprint work and skill work.
This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.