Little bit of a different warm-up, working on some fly skills with an aerobic main set featuring all 4 strokes.
5 rounds of the following:
5 streamlined squats
25 fs – climb out @ deep end; not using steps; return to shallow end quickly & safely
5×50 as 25 head first scull / 25 choice kick
200 fs DPS
4×75 choice stroke as 25 swim/25 drill/25 kick
Fly drills (with fins):
8×50 as 25 6k swoosh / 25 fly as far as you can no breath then fs to end
Main set (3 rounds):
3×100 fs on 1:45/1:50/2:10/2:30
4×25 fly swim on 45s
2×100 brst kick on 2:10/2:20/2:30/2:45
8×25 bk swim on 45s
Workout Total: 3675
This free workout was provided by Haddington and District ASC Head Coach Senga Restorick.