Warm Up
200m FR
200m BK
Set 1 (x4)
50m FR Kick
50m FR Pull (Left arm)
50m FR Pull (Right arm)
Use a kick board for the kick and pull buoy for the pull.
For the arm pull, you can place the unused arm at the front. Alternatively, you can place it at the side of your body to increase the difficulty.
Repeat the set 4 times.
Set 2 (x4)
100m FR (Crossed legs)
100m BR (Crossed arms)
Without using your legs for frontcrawl swim, aim to keep your legs afloat. Make use of body buoyancy and arm pull to help you with that.
Without using your arms for breaststroke, aim to glide and breath even without your arms. Work on your core muscles to achieve it.
Repeat the set 4 times.
Cool Down
200m Easy
Total Mileage = 1900m
Download image below for easy reference during swim
Legend
BF = Butterfly
BR = Breaststroke
BK = Backstroke
FR = Frontcrawl
Easy = Any preferred stroke at easy pace
Hard = Any preferred stroke at race pace
Sprint = Any preferred stroke at sprint pace
For any question on the training programme, please feel free to drop us a message at askme@swimology.sg.