港運會區隊訓練

300m + 200m + 100m easy swim

3 sets x (200m + 2 x 100m + 3 x 50m + 1 x 50m easy)
200m swim + rest = 3:30
100m swim + rest = 1:45
3 x 50m swim + rest = 1:30

1st set
200m 2:48
100m 1:22
100m 1:22
50m = 25m fast + 25m easy = 14.8 + easy
50m = 35m fast + 15m easy = 26.2 + easy
50m 33.4
50m easy

2nd set
200m 2:48
100m 1:20
100m 1:24
50m = 25m fast + 25m easy = 14.8 + easy
50m = 35m fast + 15m easy = 24.2 + easy
50m 32.8
50m easy

500m easy swim

3rd set
200m 2:46
100m 1:20
100m 1:18
50m = 25m fast + 25m easy = 14.8 + easy
50m = 35m fast + 15m easy = 25.2 + easy
50m 32.8
50m easy

4 x 15m 跳水 + 快衝