Professional Swim Workouts by Professional Swim Coaches
Mar 26, 2015 – Haddington and District ASC

Mar 26, 2015 – Haddington and District ASC

Learning about Heart Rate control with the athletes from our Jack Macks squad.


400m swim change stroke every 100m
Work on efficient turns and reducing the number of strokes per length.

Set 1:
10x50m Back Drill alternating

  1. Single Arm Swapping at 25m–arm not in use by your side & ROLL!
  2. Kick 6 3 stroke switch – head still & ROLL!

Set 2:
12x50m FS on 1:10 – heart rate to be 160-180 NO MORE

Active recovery – repeat 50’s until heart rate 100-110

> Tumble turn relay

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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