Professional Swim Workouts by Professional Swim Coaches
PSA – Holiday Week 1 – Day 2

PSA – Holiday Week 1 – Day 2

Second day of Holiday Training program for the Hurricanes Swim Club.

Session 2 (AM)

Two Rounds:
400m free on 6:00. 100 swim, 50 single arm, 100 swim 50 8-3-8, 100 swim
3 x 200m @ 3:10. 50 free swim 50 kick 50 Tarzan(head up) 50 swim

4 x 50m @ 1:00 as Odd fast swim finish feet to wall – Even fast swim with Race finish!

Four Rounds:
3 x 50m @ 1:10 Kick main stroke Dec1-3
1 x 100m @ 1:45 Swim main stroke Dec 1-4 by round

3 x 250m @ 3:45 Pull 1x (200 free, 50 bk), 1x (175 free 75 bk), 1x (150 free, 100 bk)
1 x 300m @ 4:00 Fast free swim
2 x 250m @ 4:00 as 50 free, 200 Main Stroke swim
1 x 300m @ 3:50 Fast Free swim
1 x 250m @ 3:45 Spec swim, high stroke rate on middle 50!
2 x 300m @ 3:40 with fins

Swim down:
5 x 100m @ 1:45 kick/pull choice

Workout Total: 6200

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