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
http://proswimworkouts.com/workouts/mar-11-2014-haddington-district-asc

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

WORKOUT TOTAL: 3500

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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Your total will automatically adjust when adding a file to the cart.

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