Professional Swim Workouts by Professional Swim Coaches
PSA – Holiday Week 1 – Day 4

PSA – Holiday Week 1 – Day 4

Wednesday evening was a skills session. It consisted of mostly short swims focussing on race skills such as sub kick, break outs, turns and finishes, with some advanced drills and stroke technique added in.

Below is our Thursday morning session for Week 1 of the Holidays.

Session 5 (AM)

Set 1 (Fins):
4 x 150 on 2:20 fr/bk/fr swim
Below fly and back kick on back, free kk with board
6 x 100 on 1:40 Kick 25 fly, 25 bk, 50 free
8 x 75 on 1:10 Odd=fr/bk/fr even=fly/bk/br

4 x 50 on 1:30 Race – choice w power break out

4 Rounds:
1 x 200 on 3:00 Free swim – make cycle
4 x 50 on 1:10 Fast Spec Kick!
2 x 100 on 1:45 Neg Split Spec

12 x 50 on 1:00 Following Medley

10 x 100 on 1:25 75 fr, 25 bk with fins and paddles

Workout Total: 6000

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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