Professional Swim Workouts by Professional Swim Coaches
PSA – Holiday Week 2 – Day 4

PSA – Holiday Week 2 – Day 4

This is the Thursday morning session with longer aerobic swim and kick sets. The session was preceded by a skills and technique session on Wednesday afternoon (session #4).

Wednesday afternoon sessions are very low volume but the focus is specifically on race quality start, turn and finish skills as well as on improving stroke technique and efficiency. In 5 weeks at the end of October the Wednesday session will become a test set session with skill maintenance work before and after each test set.

Session 5

2 x 1000m Locomotion Freestyle
#1 with Fins — #2 no fins

12 x 100m kick set – Freestyle
1 @ 2:15, 1 @ 2:05, 1 @ 1:55 1 @ 2:15, 1 @ 2:05, 2 @ 1:55 1 @ 2:15, 1 @ 2:05, 3 @ 1:55

3 Rounds:
2 x 100m @ 1:35 IM swim
1 x 200m @ 3:00 Swim 75fr25bk
1 x 300m Speciality – Breast @ 5:25, Back @ 4:35, Free (distance group) @ 4:00

1 x 700m Worst stroke as 50 kk/100 drill/50 kk/150 swim

Workout Total: 6000

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

PSA Holiday Week 1 – Overview

PSA Holiday Week 2 – 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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