Professional Swim Workouts by Professional Swim Coaches
Jan 14, 2016 – Haddington and District ASC

Jan 14, 2016 – Haddington and District ASC

Backstroke focused workout with an IM pyramid from the Jack Mack’s squad.


800 swim/kick/drill/swim

Backstroke Tech (with fins):
4×50 streamline kick @1:05/1:10
4×50 rotating kick @1:05/1:10
4×50 rotating kick (remove goggles and and balance on head) @1:05/1:10
4×50 finish drill @1:05/1:10
4×50 fullcrums @1:05/1:10
4×50 DPS swim @1:05/1:10

Pyramid Set:
Building the IM; 10″ in between each distance
25 fly
50 as fly/back
75 as fly/back/breast
100 IM
75 as fly/back/breast
50 as fly/back
25 fly

8×25 back sprints (ending on turn – walk back to start)

Workout Total: 2600

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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