This is a medley workout for 9 to 14 year old athletes from our Jack Macks squad. There’s a technique and aerobic focused part.
Warm-up:
4×75 as fly/bk/brst Kick
2×150 as 100 FS/50 Choice swim
Set 1 – IM TECH:
12×50 as
25 FS/25 single arm fly
25 FS/25 BK Exaggerated Roll
25 FS/ 25 BRST Exaggerated Glide
25 FS/25 FS Ripple
Set 2 – Aerobic:
4×50 FS sprint 1st 20m @ 1:00
4×100 IM Swim @ 1:50
4×50 FS sprint last 20m @ 1:00
4×100 IM Kick @ 2:00
4×50 FS sprint 10m in and out of the wall @ 1:00
Warm Down:
8×50 Drill in IM order

Workout Total: 3200
This free workout was provided by Haddington and District ASC Head Coach Senga Restorick.
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