Professional Swim Workouts by Professional Swim Coaches
Sep 26, 2014 – Haddington and District ASC

Sep 26, 2014 – Haddington and District ASC

Ending the backstroke technique week for the Jack Mack’s squad with an aerobic freestyle dominated main set.


400m FS every 4th length Head up
200m FS Kick on Side (make sure hips are fwd and there is depth to kick)
300m Bk every 4th length lumberjack
150m Brst kick make sure heels are up feet turned out
100m Fly Kick

BK Tech 1:10 (1:30):
8 (5) x 50 as k6 3 stroke switch

Pull & Kick:
8 (6) x 50 BK alternating kick & pull

Speed Endurance:
16 x 25 BK on 40s + fins

Main Set:
10×150 FS on 2:20 Paddles for 5 (125 Lane 2 on 2:25) (100 Lane 1 no paddles! On 2:30/2:40)
16(12) x 50 I.M. order swim

Warm Down:
400 Choice

Workout Total: 5000 (3900)

Find other backstroke technique workouts by Coach Restorick in our archives:

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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