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
Â
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
Â
For any question on the training programme, please feel free to drop us a message at askme@swimology.sg.