港運會泳隊訓練

400m 300m 200m 100m
6 x 50m swim (25m pull + 25m kick)
3 x 100m, swim+rest=on 2mins, 1:20 1:15 1:14
3 x 50m, swim+rest=on 70 seconds, 36 35 33
3 x 50m with diving, swim+rest=on 90 seconds, 33 32 32
200m easy swim