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

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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.