This is a Friday morning workout. Normally this would be a session where we do a variety of short sets. Such as 8 sets of 600 each. However, as we are in the first cycle of our Long Course season, I am pushing the volumes up a bit.
Additionally we have three swim meets in the next two weeks, so the workouts are generally a combination of some short race pace work, no more than 250 at a time plus long easy swims with good skills.
100m time trial from a dive start! Main Stroke
25m Time atrial from a dive start! Butterfly for all
4 x 200m @ 3:30 75 free, 25 back
4 x 200m @ 3:20 75 free, 25 IMO
4 x 200m @ 3:10 All Free
100m Time Trial from dive! Improve on Time Trial earlier
3 x 200m @ 3:30 75 free, 25 back
3 x 200m @ 3:25 75 free, 25 spec
3 x 200m @ 3:20 All Free
50m Time Trial – Second Best Stroke
3 x 150m @ R 15 Spec
3 x 150m @ R 10 Spec
3 x 150m @ R 20 Spec
12 x 50m @ 1:10 Fast Choice Stroke
100, 200, 300, 400, 300, 200, 100 all gear as 75 free, 25 back
Workout Total: 6000+
This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.