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
- Roller Coaster Kick – with snorkel
- Streamlined Kick – with snorkel
- Kick & scull – with snorkel
- 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.
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