Warm Up
200m FR
200m BK
Main
1x200m IM
6x50m BF Kick
8x50m FR Pull
8x50m FR Kick
Because it is still Chinese New Year, the number of sets used have auspicious meaning to the Chinese. 168 sounds like一路发 which means prosperity all the way.
The main set is meant to work out the body in general
Cool Down
200m Easy
Total Mileage = 1900m
Download image below for easy reference during swim
Legend
BF = Butterfly
BR = Breaststroke
BK = Backstroke
FR = Frontcrawl
IM = Individual Medley (Butterfly, Backstroke, Breaststroke, Freestyle)
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 askme@swimology.sg.