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

Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


Subscribe
Notify of
1 Comment
oldest
newest most voted
Inline Feedbacks
View all comments
7 years ago

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).