Warm Up
200m FR
200m BK
Main
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
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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
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For any question on the training programme, please feel free to drop us a message at askme@swimology.sg.