Professional Swim Workouts by Professional Swim Coaches
PSA – Holiday Week 1 – Day 5

PSA – Holiday Week 1 – Day 5

Friday morning session during Week 1 of our Holiday program. Swimmers are aged 13 to 19 years in this group. IM session covering all strokes.

Session 7 (AM)

Set 1 (with Fins):
8 X 25m @:30 Backstroke swim
1 x 400 on 7:00 Back kick
4 x 50 on 1:00 25 double arm back, 25 bk swim
12 x 25 on :30 Fly Swim
4 x 50 on 1:00 Fly/bk kick on back
1 x 400 on 6:00 75 fr, 25 bk swim

20 x 25 on :40 Sub Kick set with T-shirt

6 x 150 on 3:00 Breast 50 kk, 50 dr, 50 sw

16 x 50 on 1:15 Fast kick choice – best average
16 x 50 on 1:00 Pull – 3free 1other than free
6 x 100 on 1:25 75 fr, 25 bk fins and paddles

Workout Total: 5300

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

PSA Holiday Week 1 – Overview



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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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