Main Set · 2026-03-08

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 6 1x50m EZ

50M

Set 7 2x100m FR

200M · @1:35 · Fins

Set 8 1x50m EZ

50M

Set 9 2x100m FR

200M · @1:30 · Fins

Set 10 1x50m EZ

50M

Set 11 2x100m FR

200M · @1:25 · Fins

Set 12 1x50m EZ

50M

Set 13 1x50m FR

50M · Max (with dive)

Swimmer	Avg	Times
Bee bee	47.1	47.1
Doran	35	35
Edwin	33.7	33.7
Martin	34.6	34.6
Masako	37.1	37.1
Melissa	36.8	36.8
Mike	34	34
Mindy	35	35
Rob	39.1	39.1
Rose	40.6	40.6
Roushan	38.6	38.6
Vehn	28.9	28.9

Warm down

Set 14 1x200m Cool down

200M