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2020 Swim Programme Week 15

Warm Up

200m FR

200m BR

200m BK

Set 1 (x2)

50m FR (30 sec Rest)

25m FR Sprint (45 sec Rest)

Set 2 (x3)

75m FR (20 sec Rest)

25m FR Kick (20 sec Rest)

75m BK (20 sec Rest)

25m BK Kick (20 sec Rest)

75m BR (20 sec Rest)

75m BR Kick (20 sec Rest)

Cool Down

200m Easy

Total Mileage = 2000m

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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