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.

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