Aug 24, 2017 – Haddington ASC

Early season conditioning.

Workout

Warm-up (twice thru):
200 Fs swim 6 kicks of start 4 kicks of each turn
4×50 as 25 Fly Kick/ 25 Back Swim
200 Back 6 kicks of start 4 kicks of each turn
4×50 as 25 Fly Kick/ 25 Back Swim

Kick FS:
5 x 100m on 2.30/3.00 all out no Fins

Swim/Drill on 2:15/2:30:
100m fly as 3kicks 1pull
100m BK single arm with weaker arm 100m BR 3K/1P
100m FS ripple
200 IM Swim on 3:45/4:00

Sprint work + fins:
16x25m in I.M. Order on 45s

Aerobic set:
200 FS maintain good streamline & underwater 3:30/3:40/+15
4×50 Fly Kick 1:10
2×200 FS maintain good streamline & underwater 3:30/3:40/+15
4×50 Bk Kick 1:10
3×200 FS maintain good streamline & underwater 3:30/3:40/+15
4×50 Brst Kick 1:20

> Warm down – your choice depending on time left etc.

Workout Total: 4800

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


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