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.