Professional Swim Workouts by Professional Swim Coaches
PSA – Holiday Week 1 – Day 1

PSA – Holiday Week 1 – Day 1

Two week Holiday Training program. Though we are not a particularly high volume program the aim with these two weeks are to increase training volumes as we have just finished our SC season and are now entering our LC season.

Session 1

Set #1 (Two Rounds with Fins):
6 x 50m @ :45 free
3 x 100m @ 1:40 Kk/Dr free
3 x 150m @ 2:20 Kk/Dr/Sw free

Distance Group:
3 x 300m @ 4:40 Dec 1-3
4 x 200m @ 3:00 Dec 1-4
5 x 100m @ 1:30 Dec 1-4+1
6 x 50m @ :45 Dec 1-3

200m Back swim

Swim down:
4 x 250m @ 4:00 Pull all gear

Stroke Group:
5 x 50m @ 1:45 Race Main Stroke for time
9 x 100m @ 2:15 Fast kick for time

One Round of:
3 x 200m @ 3:10 75fr25bk
1 x 400m main stroke R20 fly use fins
2 x 200m @ 3:05 75fr25bk
1 x 400m main stroke R20
1 x 200m @ 3:00 75fr25bk
1 x 400m main stroke

Swim down:
8 x 50m Main stroke focussing on Fast Turns!

Workout Total Distance: 5800 – Stroke: 6000

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

PSA Holiday Week 1 Overview



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