Mar 8, 2017 – Haddington ASC

Aerobic focused session working on medley skills with the Jack Macks. The Jack Macks is a squad made up of swimmers who want to compete.


They train a minimum of four from the five training sessions available, and continue to work on technique, fitness and skills.

Mar 8, 2017 – Haddington ASC


4×100 as fs, bk, fs, bk by 100’s
4×100 kick as fs, fly, fs, fly by 100’s

FS Tech:
12×50 as 4x dog paddle, 4x single arm, 4x overreach

Main set:
6×200 @3’50 or 4′ as
1x (50 fly, 100 back, 50 brst kick),
1x (100 back pull, 100 brst kick),
1x (50 back, 100 breast, 50 fs kick),
1x (100 brst pull, 100 fs kick),
1x (50 brst, 100 fs, 50 fly kick),
1x (100 fs pull, 100 fly kick)

8×50 fs DPS

> turns

Workout Total: 3000

This workout was provided by Haddington ASC Head Coach Senga Restorick.

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