Main Set
2026-03-08 · OCBC · Coach Alvin
·7:45 AM - 8:45 AM · 2,450 m
Warm up
Set 1
1x400m
Warm up
400M
Drill
Set 2
1x200m
FR
200M · 25 Fast 25 Slow
Set 3
1x200m
FR
200M · 25 UW 25 Swim
Set 4
8x50m
Kick
400M · Fins
Main set
Set 5
2x100m
FR
200M · @1:40 · Fins
Set 7
2x100m
FR
200M · @1:35 · Fins
Set 9
2x100m
FR
200M · @1:30 · Fins
Set 11
2x100m
FR
200M · @1:25 · Fins
Set 13
1x50m
FR
50M · Max (with dive)
| Swimmer |
Avg |
Times |
|
|
47.1 |
47.1 |
|
|
35 |
35 |
|
|
33.7 |
33.7 |
|
|
34.6 |
34.6 |
|
|
37.1 |
37.1 |
|
|
36.8 |
36.8 |
|
|
34 |
34 |
|
|
35 |
35 |
|
|
39.1 |
39.1 |
|
|
40.6 |
40.6 |
|
|
38.6 |
38.6 |
|
|
28.9 |
28.9 |
Warm down
Set 14
1x200m
Cool down
200M