This is a lower volume session as we often have younger swimmers (10 to 11 years) joining us on a Thursday afternoon.
Session 6 (PM)
First two sets with fins on.
8 x 100 on 1:40 25 kk, 50 8-3-8, 25 swim free
24 x 25 on :40 Fly swim – hands in/hips up
12 x 50 on 1:20 Fast kick – three of each stroke
20 x 15 on :30 Fast Sub kick in width w t-shirt on
Spec set – Main stroke – 2 Rounds:
1 x 50 on 1:00 Spec swim
2 x 25 on :40 Kick fast spec
2 x 25 on :40 Choice drill spec
1 x 100 on 1:50 Pull Spec with buoy only
1 x 150 on 2:50 Spec kk/dr/sw
8 x 100 on 1:50 Free swim – Dec 1-4 Strong descend
16 x 50 on :50 Free with fins and paddles
Workout Total: 4700
These workouts were provided by Peninsula Sports Academy Head Coach Alex Webb.
PSA Holiday Week 1 – Overview
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