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.

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