Professional Swim Workouts by Professional Swim Coaches
Apr 15, 2015 – Haddington and District ASC

Apr 15, 2015 – Haddington and District ASC

From time to time I like to add a little land work into our swim sets – the following incorporates staple land moves with swim, then a little set on breathing control.

This workout was designed for 9-14 year old district level athletes from our Jack Macks squad.

Warm-up:
8×100 as 50FS/50 BK drill
Choose from Lumberjack, 3-3-3, single arm

Set 1:
4×50 Breast +10 Squat Jumps
4×50 Fly +10 Box or 3/4 press ups
4×50 FS + 20 proper squats

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

Set 3 :
12×50 FS Breath control by 50’s 3,5 – ensure you are also using the walls well aiming for 7m from push off 5m from turn

200 Choice Warm Down

Workout Total: 2800

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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