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
FS SPRINT on 60
100 choice recovery 2:15

Warm down:
Turn practice & 200 Choice warm down

WORKOUT TOTAL: 3900

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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz