October Holidays led to a sparsely attended session, allowing myself and my Assistant Coach to put together a core dominated swim/land session after a breaststroke kick set.
We were working on stations of 4 minutes – I’m sure the swimmers enjoyed it!
8×100 as 75 FS/25 Brst Kick (may sure your streamline is tight, 4 dolphins of each FS length,)
4×50 Breast kick chin on surface
4×50 Breast kick with kickboard
4×50 Breast Kick streamlined (snorkels) Emphasis on core holding body position
Station 1 (full 4 min)
Station 2 (30 sec each)
Half boat crunches
Station 3 (1 min each alternating)
Station 4 (4 mins)
Station 5 (30 sec each)
Single Leg raises
Double leg raises
Station 6 (10 sec rest each end)
25m underwater fly + Fins
Station 7 (10 sec rest each end)
100 IM (until time is up)
Workout Total: 1400 (plus circuit)
This workout was provided by Haddington ASC Head Coach Senga Restorick.