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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