Main Set
2026-01-22 · OCBC · Coach Alvin
·7:30 PM - 8:45 PM · 3,600 m
Warm up
Set 1
1x400m
Warm up
400M
Drill
Set 2
8x50m
Sculling
400M · 1 sculling 1 build up swim
Set 3
8x50m
Kick
400M · 25 UW 25 Swim
Main set
Set 4
3x400m
FR
1200M · 15F35S // 25F25S // 50F50S · Pds+Pb
Set 5
8x100m
FR
800M · @1:45 · Pds
Set 6
1x100m
FR
100M · Max · Pds
Warm down
Set 7
1x300m
Kick
300M · Fins