General workout with a 400 freestyle time trial at the end of the session.
3 Rounds of the following followed by a short specific set after each round.
400m Free with Fins @ 5:40
> Dec 400’s by round. Last round was a timed swim.
3 x 100m Main stroke kick for time
4 x 50m choice drill swim by 25 – swim beautifully!
Short set after round 1:
20 x 25m Sub Kick set with T-shirt
Short set after round 2:
20 x 25m Fly with snorkel and fins
Short Set after round 3:
10 x 25m choice swim with buckets
3 x 50m @ 1:00 Dec 1-3
400m Time Trial
150m EZ choice
Workout Total: 4650
This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.