Professional Swim Workouts by Professional Swim Coaches
Aug 5, 2014 – Haddington and District ASC

Aug 5, 2014 – Haddington and District ASC

First session back let’s see who’s still reasonably fit!


4(3)x100m as 50FS/50BK on 2:10/2:20
4x50m as I.M. order drill on 1:10/1:20
4(3)x100m as 50 scull/50 choice kick on 2:30/2:40

Fly Tech + Fins:
4×25 underwater kick on 40s
2×50 Kick & scull on 60/65
2×50 6 kick swoosh on 60/65
2×50 single arm (other arm at side) on 60/65

4×25 kick no Back on 40s
2×50 kick with chin on surface on 60/65
2×50 3 kick & dive on 60/65
2×50 3L 3R 3Full on 60/65

Main Set:
30 x 50m FS on 55/60/65

Warm Down:
200 Back
2×50 as 5 streamline jumps at Flags choice swim in between


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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