港運會區隊訓練

300m warm up

6 x 50m (25m pull + 25m kick)

6 x 50m, swim+rest=70 seconds,
每轉時間 36 37 36 39 36 39

6 x 50m, swim+rest=80 seconds,
每轉時間 32 35 32 35 34 36

2 sets x (3 x 50m), swim+rest=90 seconds,
[1. 15m fast + 35m easy]
[2. 25m fast + 25m easy]
[3. 35m fast + 15m easy]

每轉時間 15m 8.6 25m 14.0 35m 21.6 15m 8.2 25m 13.8 35m 21.2

300m breast + 100m freestyle

300m IM + 200m IM

50m fly + 50m free