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
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.