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Courses

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Name ▲	Distance	Actions
[150x4]x3, 4x200 Target
[200-100-100]x3 (with 50m Recovery), 7x[100m Easy 2:30 + 2x50m]
[3x150m]x3 Descending, [2x600m] Fartlek Pulling
[3x150m]x3 Descending, [5x50m]x3
[3x400m] Pulling, Descending [4x100m]x3
[400m] Target, [3x200m], 8x100m
[4x150m]x2, [4x200]x2 Target
[4x200m] Pulling, [6x100] Descending
0.7
1 min on, 1 min off
1 min on, 1 min off x 10
1 min on, 1 min off x 10 at 4min/km (Altitude)
1 min on, 1 min off x 4 at 3:45min/km (Altitude)
1 min on, 1 min off x 8 at 3:45min/km (Altitude)
1 min on, 2 mins off x 8 at 3:45min/km (Altitude)
1 min on, 30s off x 5
1 min on/off at 4:12
1.2 x 4, 200m x 3
1.2k WU, 2x400m Pulling, 2x[2x200,2x100]
1.2k WU, 600-4x150-6x100-12x50
1.2km Warm Up, 10x200m Pulling, 6x100m with 1 for 1 rest, 12x50m
1.2km Warm Up, 4x400m Pulling, 4x100m with 100 AR
1.3km Warm Up, 1.2km Pulling Fartlek, 3x[5x100m]
1.5 Time Trial
1.5km Drills/IM + 30x100m
1.6km-1.2km.800m-400m x 2
10 x 1min on/off
10 x 200m with 60s rest
10 x 50 on the minute, 5x100m on 2 mins
100-200-300-400-40-300-200-100
10x100 on 1:46
10x100m
10x100m averaging 1:48
10x100m Main Set
10x100m on 1:42
10x100m per 2:15
10x100m with 15s rest
10x100m, 8x50
10x150m, 2x400m Pulling, 400m Target
10x1min on/off
10x200m with 200m AR
10x200m with 20s rest
10x200m-4x(5x50+50 easy)
10x400m with 400m AR
10x50 band-10x50 swim, with 5 sec rest
10x50,5x100,10x(25 allout, 25 easy)
1200m Warm Up/Drills, 4x200m IM, 4x200m Pulling, 4x200m All Out
12x 1min on/off at 4:08 pace(14.5km/h)
12x100m Descending, 200m-2x100m-4x50m
12x100m Pulling Fartlek, 10x100m Sprints
12x100m, 200m, 2x100m Target
12x150m - 2x400m Target
12x400m on 1:40
12x50m Sprints, 3x200m Target Sets
12x50m, 8x100m, 4x200m
15 x 100m
1500m Fartlek - 8x100m with 50m AR
1500m Pulling, 400m Target
1500m Time Trial
15X100m
15x100m, 3x400m with paddles and buoy
16x50 kicks-2x400 pulling_30x50
16x50 Sprints-12x50 kicks-15x100m pulls-4x50 sprints
16x50m-9x100m-2x400m Target
1800m Fartlek
18x30s Fartlek
18x30s Lactate Intervals
1k WU, 3x(4x200), 4x(4x50+50Easy)
1k,m Repeats
1km Easy-9km Hard
1km Intervals with Active Recovery
1km Time Trial
1km Warm Up, Pulling
1km WU - 3x(4x150m) Pulling, 8x50m Sprint with 50m Easy
2 loops - Home to Upper Paya Lebar
2 min on, 1 min off x 10
2 Sets of 4x200m Descending, 8x50m Sprint
2 x 1km at 4:06 and 4:10
2 x 1km at 4:16 and 4:20
2 x 5km
2.5 Loops
2.5 loops - Home to Upper Paya Lebar
200m
200m Sets
200m Sets, 18x50m
200mx5 Pulling, 3x500m fartlek
200mx8 Pulling, 4x[5x50m]
25 build to 200m and back down
25-50-75-100-back down x 2
2k pulling, 3x(200,2x100,4x50)
2k Warm Up, 12x400m, 400m easy, 4x800m, 7x200m
2km
2km at Race Pace
2km Endurance Swim
2km kicks and drills, 5x400m pulling
2km Pulling, 3x100m IM
2km Warm Up, 1.2km (40s on, 10s off x 5),2.8km (1min on-30s off)
2km warm up, 10x400m,10x200m
2km warm up, 3km tempo, 1km easy, 3km tempo, 1km easy
2km Warm up, 5x1km (4:15-4:30/km)

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