With the competition season finished for the Jack Macks squad, we’re back to working on some good old medley skills. This was an hour and a half practice for our 9-14 year-old intermediate swimmers.
Workout
Warm-up:
6×100 as 50 FS/25BK/25 Fly Kick
4×100 as 1. Fly Kick, 2. Breast pull, 3. Back swim, 4. FS Kick
Main Set (2 rounds; 15″ rest between 200’s):
200 Fly as 3kick & dive/swim with fins
200 Back as single arm with weak arm/swim
200 BRST as 3 up 3 down/Swim
200 FS as ripple/swim
Speed Work:
12×25 sprints in IM order from dive, walk back to deep end

Workout Total: 2900
This free workout was provided by Haddington and District ASC Head Coach Senga Restorick.
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