IM is the focus of the week with some FS aerobic work.
Warm-up (Kit: fins):
4x150m as 50 fly kick on back/50 back swim/50 FS swim
4x50m No1 drill
Kick Set – IM (Kit: Boards if wished ONLY FOR BREAST & FREE):
8x50m as fly/bk, bk/brst, brst/fs twice through
Main Set – IM (Kit: Snorkel if wished, pullbuoy for pull):
3x 100fs/50 fly kick
3x 100fs/50 bk pull
3x 100fs/50 brst drill
3x 150fs swim
FS Set (Kit: fins, paddles & snorkel):
16×50 FS wearing snorkel, 1 fin and opposite side paddle. Switch side half way through.
50m 3 stroke tumble
50m 5 stroke BK/FS
WORKOUT TOTAL: 3800
This free workout was provided by Haddington and District ASC Head Coach Senga Restorick.