Oct 2, 2015 – Haddington and District ASC

A set from our Marlins Squad older social swimmers or retired age group swimmers with a few masters thrown in for good measure.


8×100 as 25 choice scull/50 Fly Kick/25 BK swim

16×25 Fly stroke scull lying on their front pullbuoy between their ankles, arms pull in a fly motion with underwater recovery (similar to breaststroke pull through!)

8×50 as 25 Feet first scull, Climb out 20 sec plank, 25m sprint FS +10s

Main Set:
4×50 Fly Kick with fins on 60s
2×200 FS DPS 3:15/3:30/3:45/4:00

6×50 Fly Kick with Fins on 60s
3×200 FS DPS 3:15/3:30/3:45/4:00

100m dolphin dives

Workout Total: 3200

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

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