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
- Day 1
- Day 2
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