2020 Swim Programme Week 12

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