This is a front crawl technique workout designed for 9-14 year old district level athletes from our Jack Macks squad.
Warm-up:
8×100 as 75FS 25 choice Kick
Set 1 FS Tech:
All with Fins on 60s
6×50 Set & Drive
6×50 single arm
6×50 3 point touch
6×50 super fast legs super slow arms
Set 2 :
12×50 on 60 FS silent Kick
Set 3:
12x50FS on 50/60/70
4×50 Breaststroke kick
12x50FS on 50/60/70
4×50 Breaststroke kick
12x50FS on 50/60/70
4×50 Breaststroke kick
400 Backstroke recovery
200 Choice
Workout Total: 5600
This free workout was provided by Haddington and District ASC Head Coach Senga Restorick.
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