2020 Swim Programme Week 9

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.