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

PSA – Holiday Week 2 – Day 2

Tuesday morning session from our Holiday Training program.

Session 2

Set 1 (2 Rounds – Fins):
1 x 400m as 100m free, 100m Kk/dr/Kk/sw free, 100m free, 100m IM swim
3 x 200m @ 3:20 50 free, 100m Kk/drill (round 1=fly, round 2 = back), 50m free

9 x 100m breast @ 1:45

2 x 50m dive sprint main stroke (speciality) @ 1:30

1 Round:
3 x 250m @ 4:00 150 free, 100 IM
1 x 300m @ 4:30 75 fr, 25 bk swim or pull
10 x 50m @:50 2 x free, 3 x spec Dec 1-3
1 x 300m @ 4:30 75 fr, 25 bk swim or pull
1 x 250m @ 4:00 50m build swim free, 200m IM swim/drill by 25m
4 x 75m @ 1:10 free swim

1 x 800m free with fins and paddles for time!

Workout Total: 6200

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

PSA Holiday Week 1 – Overview

PSA Holiday Week 2 – Overview


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


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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