Warm Up
100m FR
100m BK
Main Set
5x50m FR - 10sec Rest
4x100m FR - 20sec Rest
3x150m FR - 30sec Rest
2x200m FR - 40sec Rest
Work on 80% effort for the main set. You have 10 sec rest after each of the 50m swim, 20 sec rest after each 100m swim, and so on.
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.