Sep 23, 2014 – Haddington and District ASC

Backstroke technique swim workout with a mixed stroke aerobic main set for the Jack Mack’s squad.

 

Warm-up:
800 swim/kick/pull/swim

Back Tech 1:10 (1:30):
8 (5) x 50 as
1. Rolling Kick – 2. Kick 6 – 3. Kick 6 Switch – 4. Single arm left – 5. Single arm right – 6. 3-3-3 – 7. Lumberjack – 8. Swim

Kick:
8 (6) x 50 BK Kick + fins on 60/70

Speed Endurance:
16 (10) x 25 BK on 40s (60)

Main Set (2 rounds):
6 (4)x25m Fly Swim on 45s
4 (3)x100 Brst Kick fast with feet pulled up and turned out +15
4 (3)x100 FS swim building kick from nothing to all out +15

Warm Down:
200 Choice

Workout Total: 4100 (3000)

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


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