Professional Swim Workouts by Professional Swim Coaches

Mar 12, 2014 – Haddington and District ASC

Continuing IM focus this week. Tuesday’s workout is available at

Warm-up (Kit: Snorkel):
6×100 as
1. 75FS/25 No.1 – 2. 50FS/50 No.1 – 3. 100 No.1
twice through

4×50 No.1 Drill

Kick Set:
Timed 400m Free

Fly (Kit: Fins):
12x25m Fly swim on 45s

Main Set – twice through (Kit: Snorkel if wished):
4×100 as 75FS/25IM order Drill
1×200 IM
4×50 No.1 Kick
100 Back

Warm Down:
200 Choice, possibly relay if time


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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