Professional Swim Workouts by Professional Swim Coaches

Jan 29, 2014 – Haddington and District ASC

Workout from the Minnows Squad focusing on fly and a build to 400 free sticker.

Warm-up (good push offs and turns):
3×50 free
2×50 back
1×50 breast
2×25 fly
4×50 kick in IM order

Fly set with fins (arms should be straight clearing the water in recovery pinkie out first):
4×25 fly kick on back arms streamlined
2×50 3 kicks & dive (or broken down to 4×25)
2×50 single arm (or broken down to 4×25)
4×25 fly full stroke as far as you can without breathing, then free to the end
4×25 fly full stroke breathing every 3

FS set 1:
10 x 50 FS working on streamlined start and efficient turn on 1:05 with fins

Fs kick set 2 no fins:
8×50 free kick on 1:30 (increase if needed)

Choice warm down


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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