Professional Swim Workouts by Professional Swim Coaches
Peninsula Sports Academy – 400 Time Trial

Peninsula Sports Academy – 400 Time Trial

General workout with a 400 freestyle time trial at the end of the session.


Set 1:
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

Set 2:
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.

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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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