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2020 Swim Programme Week 8

Warm Up

100m BR

100m FR

100m BK

SET 1 (2x)

100m BR (Glide)

100m BR (Cadence)

100m FR (Glide)

100m FR (Cadence)

For gliding set, focus on high explosiveness (kick for breaststroke, pull for frontcrawl) for each stroke, followed by long glide.

For cadence set, focus on high stroke count (pull / kick as fast as you can), but you may do it at low resistance.


300m BR

300m FR

Vary the strength of each stroke and speed to find the sweet spot that is suitable for you. This may take multiple tries for you to get it, so don't feel disappointed if you can't get the sweet spot at the end of this set. Keep on trying.

Cool Down

200m Easy

Total Mileage = 1900m

Download below image 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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