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.
Total Mileage = 1900m
Download image below 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 firstname.lastname@example.org.