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