Warm Up
200m FR
200m BK
Set 1
50m Sprint (60 sec Rest)
100m Sprint (90 sec Rest)
150m Sprint (120 sec Rest)
200m Sprint (150 sec Rest)
150m Sprint (120 sec Rest)
100m Sprint (90 sec Rest)
50m Sprint
Push all out for all the sets. Focus on your rest to recover as much as you can before the next set.
Set 1
100m FR (3 pull 1 breath)
100m FR (5 pull 1 breath)
100m FR (7 pull 1 breath)
100m FR (9 pull 1 breath)
100m FR (11 pull 1 breath)
Control the rate that you exhale in the water and the speed of the strokes to find the balance between breath control and breath count. This set is a hypoxia training.
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.