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2020 Swim Programme Week 14

Warm Up

200m FR

200m BR

Set 1(x4)

50m BR Kick

50m FR Pull

50m FR Kick

50m BK Pull

50m BK Kick

Set 1

50m FR Head Up

50m BK Easy

Cool Down

200m Easy

Total Mileage = 1800m

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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