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

WORKOUT TOTAL: 3800

This free workout was provided by Haddington and District ASC Head Coach Senga Restorick.


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