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.
SET 2
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
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.