Professional Swim Workouts by Professional Swim Coaches

Mar 25, 2014 – Haddington and District ASC

Trying a different approach this week in separating the elements out to work on ending with a main set working on fast FS and kick.

Warm-up (Kit: Snorkel):
200 FS with snorkel working on catch & power through stroke
4×50 BK as 1. Drill , 2. Drill/Kick, 3. Kick, 4. Kick/swim
200 BK – working on body position & roll
4×50 FS as 1. Drill , 2. Drill/Kick, 3. Kick, 4. Kick/swim

Breast Tech:
8×50 Breast Drill below twice over on 1:20

  1. Roller Coaster Kick – with snorkel
  2. Streamlined Kick – with snorkel
  3. Kick & scull – with snorkel
  4. Snow Plough

Kick & Pull:
4×50 FS kick + fins on 60s
2×50 BK pull with Pullbuoy & paddles on 1:20
4×50 Fly kick + fins on 60s
2×50 BK Pull with Pullbuoy & paddles on 1:20
4×50 BK Kick + fins on 60s

Prep Set on 1:10:
4×50 FS 10 in 10 out FAST
4×50 FS FAST 1st 15m
4×50 FS sprint 25m easy 25m

Main Set x4:
25m Fly + Fins on 40s
75 FS Kick + fins on 1:40 50
100 choice recovery 2:15

Warm down:
Turn practice & 200 Choice warm down


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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