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Blog: Blog2

2020 Swim Programme Week 6

Updated: Feb 5, 2020

Warm Up

200m FR

200m BK


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


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

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