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Main Set
2026-01-12 · OCBC · Coach Alvin ·7:30 PM - 8:45 PM · 2,900 m
Warm up
Set 1 1x400m Warm up
400M
Drill
Set 2 6x50m FL
300M · 50 left arm; 50 right arm
Set 3 8x50m Kick
400M · Kb+Fins
Main set
Set 4 8x100m FR
800M · @2:00 · Pds+Fins
Set 5 1x100m EZ
100M
Set 6 6x100m FR
600M · @2:00 · Pds
Set 7 1x100m EZ
100M
Set 8 3x50m FR
150M · 15F/35S;25F/25S;EZ
Set 9 1x50m FR
50M · Max
Swimmer Avg Times
30.1 30.1
AmandaBA
44 44
50.3 50.3
42.5 42.5
37 37
38.6 38.6
37.8 37.8
MelissaFins
34.3 34.3
34.5 34.5
Rob
52.5 52.5
41.7 41.7
SeitaBA
35.3 35.3
28.4 28.4
27.9 27.9
30.8 30.8