港運會區隊訓練

400m warm up

6 x 100m (25m kick + 25m swim + 25m kick + 25m swim), @ 10 sec rest

6 x 50m (單數：25m fast kick + 25m easy kick, 雙數：25m fast swim + 25m easy swim)

3 sets x (3 x 100m, swim + rest = on 2 mins), sets by sets rest 90 sec

First set: 1:17 1:18 1:19
Second set: 1:2X 1:20 1:17
Third set: 1:24 1:19 1:14

2 sets x (4 x 50m, swim + rest = on 1.5 mins), sets by sets rest 90 sec

First set: 35 34 31.8 easy
Second set(連跳水): 31.8 33.2 30.1 easy