Professional Swim Workouts by Professional Swim Coaches
Apr 14, 2015 – Haddington and District ASC

Apr 14, 2015 – Haddington and District ASC

A set involving all strokes. Focus in backstroke is rolling. This workout was designed for 9-14 year old district level athletes from our Jack Macks squad.

 

Warm-up:
200 FS working the walls
100 Fly Kick ensure you are lifting the whole leg not the heels
200 Back ensuring a good rolling action
100 Fly Single arm working on breathing timing

Set 1:
10×50 rolling Bk Kick + Fins on 60s

Set 2 – Back Speed endurance:
16×25 Bk + fins on 45s

Set 3 (2 rounds):
6×25 Fly Swim
4×100 Breast Kick – working narrow whip kick on 2:10
4×100 FS on 1:40

200 Choice Warm Down

Workout Total: 3600

This free workout was provided by Haddington and District ASC Head Coach Senga Restorick.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Senga Restorick

Coach Senga Restorick is an ASA/UKCC level 3 swimming coach, and is licensed at level 3. She has been coaching at Haddington since 2006. [Read Bio]

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