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

PSA – Holiday Week 2 – Day 1

Second week of our Holiday program. This week we are aiming to increase training volume across all squads and all sessions.

Session 1

Set 1 (2 Rounds – Fins):
250m @ 3:45 free/back/free/back/free
4 x 100m @ 1:45 50 kk, 50 swim (round 1 = fly; round 2 = back)
6 x 50m @ :55 breast/free

3 x (1 x 50m @ 1:00 middle 25 race through turn + 1 x 50m @ 1:30 race for time)

IM group (2 Rounds):
4 x 100m @ 2:00 kick spec
1 x 200m @ 3:10 pull 75 fr, 25 bk
4 x 50m @ 1:00 Kick Free

4 x 400m @ 6:00 Dec 1-4. Last one for time.

Distance Group:
8 x 200m @ 3:00 free
4 x pull all gear
2 x pull buoy only
2 x swim

3 x 800m @ 12:00 Swim Dec 1-3. Last one for time.

Both groups:
2 x dive 25’s sprint

Workout Total IM: 5500 – Distance: 6200

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

PSA Holiday Week 1 – Overview

PSA Holiday Week 2 – Overview

  • Day 1

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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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1 Comment on "PSA – Holiday Week 2 – Day 1"

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Stuart Dustan
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Coach Webb,

Why have you chosen to increase volume as opposed to intensity, or intensity + increased repetitions?

There is an increasingly strong evidence base to show that traditional distance training is less effective than high-intensity training and, the effects of the former do not continue to improve after 8-12 weeks (never mind that the training has no correlation with improved performance).

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