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  • School of Swimology

2020 Swim Programme Week 7

Updated: Feb 20

Warm Up

100m FR

100m BK


SET 1

50m Easy

50m Repeats (-3sec)

Repeat until fastest time


Take timing for the 1st Easy set. Use the timing as a benchmark, repeat 50m swim with 3 seconds shorter each time. Repeat until the fastest time is reached. e.g. 1st 50m took 60sec. Aim for 57sec for the 2nd 50m, 54sec for 3rd 50m, and so on until the timing is the fastest time. To determine fastest time, the 50m timing is similar to the previous 50m timing and have no capability of going faster.

Focus on completing each 50m at the planned timing (e.g. if you are supposedly to complete the 50m in 40sec, the timing should be within 38-42 sec. Do not go faster or slower than the given time.


SET 2

50m Easy

50m Repeats (-6sec)

Repeat until fastest time


Similar to Set 1, except reduce each 50m timing by 6sec.


Set 3 (Optional)

3x50m Sprint


Using the fastest time from Set 1 and 2 (it should be similar), complete another 3x50m with the same timing.


Cool Down

200m Easy


Total Mileage = 1900m


Download image below for easy reference during swim

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

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

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