A backstroke technique and medley main set mix with options for the younger members of the squad.
Warm-up:
4 (3) x100 FS swim building kick from nothing to all out
4 (3) x100 BK swim building kick from nothing to all out
4×50 choice kick
Back Tech 1:10 (1:30):
10 (8) x 50 alternating body Roll Kick & exaggerated Roll
10 (8) x 50 BK Kick
Speed Endurance:
16 (12) x25 IM on 35 (45)
Main Set:
8 (6) x 50 as 25 Fly/Back on 1:10 (1:30)
8 (6) x 75 as 25 BK/BRST/FS on 1:35 (2:00)
8 (6) x 50 as 25 Brst/FS on 1:15 (1:35)
8 (6) x 25 FS max 2 breaths per length on 35s (45s)
8 (6) x 50 FS on 60 (1:20) perfect streamline, underwater past the flags accelerate into wall for turn.
Turn Work:
10 (8) x 25 turns start from mid-pool on 60s
Warm Down:
400 (200) Choice
Workout Total: 5050 (3800)
This free workout was provided by Haddington and District ASC Head Coach Senga Restorick.
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