2020 Swim Programme Week 13

Updated: Mar 29, 2020

Warm Up

200m FR

200m BK


Set 1

50m BK Sprint

50m FR Easy

100m BK Sprint

100m FR Easy

150m BK Sprint

150m FR Easy


No planned rest during this set, easy set will be your active recovery. However, do rest in between sets if you require.


Set 1

50m FR Sprint

50m BK Easy

100m FR Sprint

100m BK Easy

150m FR Sprint

150m BK Easy


No planned rest during this set, easy set will be your active recovery. However, do rest in between sets if you require.


Cool Down

200m Easy


Total Mileage = 1800m


Download image below for easy reference during swim