Professional Swim Workouts by Professional Swim Coaches

Mar 11, 2014 – Haddington and District ASC

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):
12×150 as
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.

Warm Down:
50m 3 stroke tumble
50m 5 stroke BK/FS
25m underwater
25m scull
50 choice


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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