Professional Swim Workouts by Professional Swim Coaches
Nov 16, 2014 – Haddington and District ASC

Nov 16, 2014 – Haddington and District ASC

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.

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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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