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  • School of Swimology

2020 Swim Programme Week 11

Updated: Mar 10

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

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.

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