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.


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.

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