Professional Swim Workouts by Professional Swim Coaches
Oct 6, 2017 – Peninsula Sports Academy

Oct 6, 2017 – Peninsula Sports Academy

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.

Workout AM

100m time trial from a dive start! Main Stroke
25m Time atrial from a dive start! Butterfly for all

Fins On:
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

Kick Set:
12 x 50m @ 1:10 Fast Choice Stroke

Pull Set:
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.

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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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