Professional Swim Workouts by Professional Swim Coaches
Peninsula Sports Academy – General Aerobic Session with Backstroke and Breaststroke Sets

Peninsula Sports Academy – General Aerobic Session with Backstroke and Breaststroke Sets

Since late April we have been focusing on setting training standards and as such have spent a fair amount of time on racing skills such as starts, turns and finishes. We are now ready to use these skills in training sets as we lay a foundation for the season ahead.

The next three months we will be focusing on Short Course racing and turns and sub kick (underwater dolphin kick) will be a major part of our preparation. This morning we started with our second macrocycle which will consist of three weeks. Week 1 is a aerobic week with one anaerobic capacity – aerobic capacity combination set on Tuesday. The rest of the week will consist of mostly low intensity sets with a focus on specific race quality skills within the sessions.

Focus Points are deliberate practice – training specific skills all the time and repeating correct movements during sets over and over. We are also focusing and talking to our team about training up a level. In other words, if you want to be a national swimmer, you need to train like a national swimmer first. You cannot train like a target state swimmer and expect to qualify for nationals.

The below session consisted of swimmers across our top three squads aged between 14 and 22 years.

Workout

Warm-up (2 rounds with fins):
4 x 100m @ 1:30 75fr 25bk LA 1
4 x 50m @ 1:00 Following Medley
6 x 25m @ :30 15 Fast sub kick + 10 Build swim choice stroke (most swimmers did freestyle)

3 x 50m @ 1:00 Freestyle Dec 1-3
Goals were PB +6/ +4 and +3 sec for these swims. I wanted the swimmers to get the blood pumping and muscles working during these three short swims.

8 x 100m @ 2:00 Kick freestyle holding best average
Most swimmers in the group held between 1:40 and 1:50

Butterfly Technique (2 rounds):
3 x 25m @ :50 otter kick fly focusing on chest down – hips up.
I want the swimmers to get into a downhill position as their hands enter the water as opposed to keeping their hips low and continuously swimming up hill during a fly race.

6 x 25m @ :40 Fly swim focusing on “hand entry = hips up and chest down”

> The group was then divided into Backstroke and Breaststroke <

4 x 25m Dive sprints of the above chosen stroke
Focus was on efficient breakouts, high stroke rate and strong (non gliding) finishes.

Backstroke Set (2 rounds):
4 x 50m @ 1:00 Descend 1-4
3 x 200m @ 3:20 Swim beautiful with head still

Breaststroke Set (2 rounds):
4 x 25m @ 45 Pull with buoy only – placed below knees to avoid excessive fly motion
3 x 50m @ 1:05 swim with stroke count. #1 Normal, #2 -1 stoke, #3 -2 strokes – change must be done without extra gliding. focus is on covering more distance with each arm stroke and each kick!
3 x 100m @ 2:00 Swim with consistent stroke count and good technique

Swim Down:
12 x 50m @ 1:00 Pull 25 choice/25free

Workout Total: 5200/4700

This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz