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Blog: Blog2

2020 Swim Programme Week 11

Updated: Mar 10, 2020

Warm Up

200m FR

200m BK


6x25m FR (5sec rest)

5x50m FR (10sec rest)

4x75m FR (15sec rest)

3x100m FR (20sec rest)

2x125m FR (25sec rest)

1x150m FR

Focus on the rest time. No timing required during swim. As long as you are pushing yourself at race pace is good enough.

Cool Down

200m Easy

Total Mileage = 2000m

Download image below for easy reference during swim


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

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