Professional Swim Workouts by Professional Swim Coaches
Sep 3, 2017 – PSA – General Training Session

Sep 3, 2017 – PSA – General Training Session

Day one after out State Age Group Championships and first day of our first five week macro cycle of the long course season.


Two rounds of:
4 x 25m Straight Arm Free with Fins @ :40
4 x 50m Free/Back @ 1:00
Focus on fast turn, seven sub kicks off wall on backstroke & race quality backstroke finish.

8 x 100m Fast kick main stroke with t-shirts @ 2:40

3 x 50m race main stroke with excellent skills @ 1:30

5 x 300m as 75 free, 25 back @ 4:30

9 x 100m as 50 free, 25 back, 25 breast @ 1:45
3 x right fin/left paddle; 3 x left fin/right paddle; 3 x both fins/both paddles

16 x 50m Pull mixed equipment – coaches choice @ 1:00

Workout Total: 4750

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

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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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