Here’s how you can get the most out of every workout [SP]

I always believe that in order to achieve the sporting goal you’ve set yourself out for, working hard is definitely important. However, if we can learn to train hard and smart at the same time, it will definitely make your work outs more efficient.

I’ve recently started using the Jabra Elite Sport earphones, and I’ll break down on how it has benefited me, and if you think it will be suitable for you too, feel free to use my discount code (which I will leave at the bottom) to make your own purchase of the Jabra Elite Sport. 🙂

I’ll be going through these 2 key areas to the Jabra Elite Sport so feel free to skip to the areas which you are interested in:

  1. Product details
  2. How it has benefited me

1) Product Details

This is how the Jabra Elite Sport looks like after unboxing. It comes with a charging case which gives 2 x full charges, which is really a huge plus point for me because I travel a lot!!! And of course, a USB charging cable. So if you travel a lot as well, this may be suitable for you.

1 charge gives 3 hours of play time, which is equivalent to 1 full work out. So total play time for these earphones will be 9 hours.

It also comes with 3 sets of Ear wings (the things that secure the earphones in your ears), 3 sets of ear gels, and 3 sets of foam tips. So you can really fully customize it until it fits perfectly to your ears. For me I personally like the ear gels instead of the foam tips, and I do not use the ear wings as I already feel that the ear gels itself already secures it quite tightly into my ears. But if you want that extra tightness, the ear wings are there for you. 🙂

Just to give you a clearer idea on how handy these earphones are… To be honest, these earphones are really really small, and the charging case is small too. So you don’t need to worry about it taking up a lot of space.

The Jabra Elite Sport offers the Jabra Sport Life app which allows you to customize your workouts according to your fitness level and goals to ensure that you are always on track. Here’s the breakdown of the app, you have to first enter your details.

Next, you will have to calibrate the app by… Running or jumping constantly for 15 seconds, which I suggest you do that part at home before working out!!

Next, here’s a summary of your workout.

And how you can set your own workout targets before working out.

Here’s the most important part – setting your training plan to ensure that you’re sticking to it. We may get tired and fatigued after a day of work out. So by setting plans, it adds accountability to yourself to make sure that you stick to the plan you’ve set yourself out for. This part does not apply so much for me as I’m currently training under a few professional coaches which help me with my monthly training plans. But if you are training by yourself, then this will GREATLY benefit you.

Here’s some motivation to let you know that you’re training on par towards your goals. 🙂

And of course, like what I’ve mentioned, training hard and smart at the same time allows us to be more efficient in our work outs. Recovery is as important as training, so this app allows you to track your recovery rates to ensure that you’re not over training! So it’s safe to say that we will not need to worry about burn outs with the help of the Jabra Sport Life.

2) How it has benefited me

The Jabra Elite Sport has benefited me mostly on the convenience of carrying it around with ease, and the freedom from strings. I personally HATE untangling strings every time I want to listen to music using my earphones. I don’t know why, but don’t you feel that earphones must magically tangle themselves when you put them in the case, even though you made sure you folded them nicely before putting them in? Happens a lot to me. Therefore, these pair of earphones has saved me a lot of untangling time and allows me to listen to music almost immediately after I take them out.

Also, like I’ve mentioned above, I travel a lot, so having a carrying case which allows me to charge my earphones twice really saves me the trouble of looking for a USB port somewhere around the airport to charge my earphones.

Lastly, these pair of earphones are WATERPROOF. YES THEY ARE!!! This really is the icing to the cake for me as being a swimmer, my ears are constantly wet for obvious reasons. So I used to worry a lot about spoiling my earphones so I’d not wear them after warming up during my swimming competition. But with this pair of earphones being waterproof, I’m excited to wear them the next competition I compete in. NO MORE FEAR OF SPOILING MY EARPHONES YAY!!!

So in summary, here are plus points of the Jabra Elite Sport earphones:

  1. 9 hours of total playing time
  2. In ear heart rate monitor and analyzer
  3. Customizable fit to your ears
  4. Jabra Sports Life app allows you to keep track on your goals
  5. Waterproof
  6. Chargeable case

So if you’re keen on getting the Jabra Elite Sport, head over to the link here and use the code SWIMPSJELITE5 upon checkout to receive a 5% off the product.

All the best in achieving your goals!! Hope that the Jabra Elite Sport can help you in your goals, just like how it has helped me. 🙂




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Farewell Japan, Racing Will Begin Soon (Part 2)

We had a great time at Japan for the past week during our taper and I can say that all of us are well fed and ready to compete at the Asian Games! It was definitely a stress free week to keep our minds off the distractions we have in Singapore. (For me at least)

The team has definitely bonded really well so I’m sure we’ll all be cheering each other on during our races!

I personally feel that psychological and emotional factors are key to an athletes overall performance thus this camp has served to extensively prepare us for the competition!

Just to give you an idea on what happened during our week’s stay in Nara, Japan:


Our team went to the Nara Deer Park and Nara Temple for our day off last Sunday to keep our minds off racing for awhile.

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Here are some photos of us going to the deer park (for those who don’t follow me on Instagram).

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“Don’t Touch Please” … I’m such a bad ass.

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A mega selfie of our team!

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All guys meditating to get in the zone before Asian Games.

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Here’s our youngest addition to the team, Jing E! She’s only 14 years old but she’s already representing Singapore for the Asian Games. When I was 14 I was still… Snoozing when it comes to 530am morning sessions. Proud that you made this team Jing! 🙂

I guess the most important thing about the swim camp is to keep our minds off from the competition for awhile so that we would not be too stressed out too early prior to the meet. It is also fine tuning our body to be in perfect shape for the competition.

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To me I get a nice rub down before every competition to flush out any lactate acid that is stuck in my body so I’m glad Uncle Peter was here to help me out! I feel great now 🙂

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Roger Fitzgerald came on board with us this Asian Games to help us out with our core. What he does is to further strengthen our core. I know swimmers’ core muscles are already strong, but what he does is to strengthen our deeper layer of muscles in our core which we don’t usually work on, and I feel a lot better after his fine tuning!

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Doing some final core maintenance exercises so that I don’t lose my precious core hahaha.

So this pretty much sums up our whole Japan trip! I’m really excited to race now and I’m sure my hard work over the months will pay off when the competition starts. Knowing that my body is ready, the 530am morning sessions all seem to be worth it now. 🙂

Do support us when we’re in Incheon, it really makes a difference when you guys are cheering the team on!

Lastly, thank you all for the support! We’ll be swimming our hearts out for sure 🙂

So long… Nara.

3 days to the Asian Games.
Singapore Swimming Team is ready!

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Finally, here’s a video of us swimmers (Featuring Lynette, Ting Wen, Rainer, Zhen Ren, Chris and myself) releasing stress when we are in Japan… Don’t judge us! HAHAHA ENJOY:

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Workout Music Playlist

Hey Sheng Jun, what songs do you play during your dryland training?


Below are the songs in my work out playlist that I play for The G Force’s dryland training. I used to solely play the Hip hop/Dance genre but Coach Gary has recommended a few upbeat rock songs that psyches us up. I have added them to my workout playlist as well.

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All songs are blasted in the gym with full volume and shuffle mode with my Creative Sound Blaster Roars with the Roar function on.


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  1. Ten Feet Tall (feat. Wrabel) – Afrojack
  2. Dear Boy (Radio Edit) – Avicii
  3. You Make Me (Avicii by Avicii) – Avicii
  4. Liar Liar (Avicii by Avicii) – Avicii
  5. Fade Into Darkness (Vocal Radio Edit) – Avicii
  6. Heart Upon My Sleeve Avicii
  7. Dark Horse (Feat. Juicy J) – Katy Perry
  8. Summer – Calvin Harris
  9. Titanium – David Guetta Feat Sia
  10. Mammoth (Original Mix) – Dimitri Vegas & Moguai & Like Mike
  11. Everybody Is In the Place – Hardwell
  12. On Top of the World – Imagine Dragons
  13. All Of Me (Tiesto’s Birthday Treatment Radio Edit) – John Legend
  14. Cut Your Teeth (Kygo Remix) – Kyla La Grange
  15. Can’t Hold Us – Macklemore & Ryan Lewis Feat. Ray Dalton
  16. Flute (Radio Edit) – New World Sound & Thomas Newson
  17. Something I Need – OneRepublic
  18. Wild Wild Love (feat. G.R.L.) – Pitbull
  19. Revolution (Vocal Mix) – R3hab & NERVO & Ummet Ozcan
  20. Stay With Me (Rainer + Grimm Remix) – Sam Smith
  21. Nobody to Love – Sigma
  22. Maximal Crazy (Radio Edit) – Tiesto
  23. Red Lights (ft. Mathew Koma) – Tiësto
  24. Wasted (Feat. Matthew Koma) – Tiësto
  25. Helicopter (Original Mix) – Martin Garrix & Firebeatz
  26. Starlight (Could You Be Mine) (Asalto Remake) – Don Diablo & Matt Nash vs. Otto Knows
  27. La La La (Feat. Sam Smith) – Naughty Boy
  28. Best Day of My Life – American Authors
  29. Brave – Sara Bareilles
  30. Club Can’t Handle Me (Featuring David Guetta) – Flo Rida
  31. Wake Me Up (Dabox, Raul Mendes & Rafa Carneiro Remix) – Avicii
  32. Eat Sleep Rave Repeat (Teamworx Remix) – Fatboy Slim & Riva Star
  33. Get Loose (Tiesto Remix) – Showtek, Noise Controllers
  34. Wizard (Zaxx Remix) – Martin Garrix & Jay Hardway
  35. Animals – Martin Garrix
  36. Timber – Pitbull feat. Ke$ha
  37. A Light That Never Comes (Vicetone Remix) – Linkin Park & Steve Aoki
  38. The Phoenix – Fall Out Boy
  39. My Songs Know What You Did in the Dark (Light Em Up) – Fall Out Boy
  40. Alone Together – Fall Out Boy
  41. Just One Yesterday (feat Foxes) – Fall Out Boy
  42. Young Volcanoes – Fall Out Boy
  43. Rat a Tat (feat Courtney Love) – Fall Out Boy
  44. Save Rock and Roll (feat Elton John) – Fall Out Boy
  45. The Ballad of Mona Lisa – Panic! At The Disco
  46. The Man Who Never Lied – Maroon 5

So there you have it, here is my dryland playlist for training. Do note that I listen to different songs during competition.

Have good songs which are upbeat and of the similar genre as well? Feel free to leave a comment below and I will be glad to add them to my workout playlist! 


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Why Swimmers are the Most Underrated Athletes

1) We Train Insanely Hard 1958187_10152276985907363_405049553_n

Back in my Sports School days the swimmers were always the first to be up. Long after our swimming training had commenced, we would start seeing student athletes from other sports walking to their respective training areas. I used to be really envious of the other student athletes but I kind of figured that the demands are really great in swimming. You might be thinking, why do we train so hard?  When it comes to a race, swimming the ‘perfect race’ isn’t actually quite enough. We have got to have the ‘perfect race’ 2-3 times if we want to even get close to winning. Why is this so?  In swimming, we have heats, semi-finals and finals. In most cases we only have heats and finals in one day, which means we have to have 2 perfect races a single day in order to get the Gold medal. So you touched 1st place in the heats with a solid race, you might feel really accomplished about your race. But in reality, what you only accomplished is being a finalist. During the finals, whatever times you did in your heats does not count, everything starts from ground zero again, a guy that qualified 8th place gets equal chance of getting the Gold medal in the finals. So in order to have enough stamina to go hard for heats and finals in a single day, we have to train extra hard to match up to our competitors.


2) It is Not Only Physically Strenuous, but Mentally Strenuous as well   10442466_282669438573161_7491070363692971691_n

Qualifying for the finals makes a swimmer really excited because you are amongst the 8 fastest swimmers which will get to swim again in the finals! Everyone would be watching you race so the pressure is definitely higher. Due to the heats and finals being on the same day, swimmers must learn to stay calm right after the heats to get the appropriate recovery they need to race again in the finals, and trust me it is not an easy task to remain calm knowing that you have a final race later in the evening. I remember back when I just got into my first final in an open age swim meet I got so excited that I could not sleep before the race. My heart was racing so much and I just could not calm myself down enough to sleep. “I’M FINALLY TOP 8 FASTEST IN SINGAPORE!!!’ I just could not believe it. I ended up not sleeping at all and raced in the finals. What was the verdict of my final swim?  It was the biggest regret of my life. I was so tired at the start of the race that I could not perform during the finals. The adrenaline rush came too early and that had caused me my race. But every race is a learning experience, and over the years I have learnt to keep myself calm and contained before the finals. Music helps a lot 🙂


3) We Analyze and Plan Our Races A Lot  10481717_282816405225131_7866411241556373472_n

Since winning the heats does not guarantee you a medal in the finals, swimmers analyze our races A LOT. Personally before every race I would sit down and strategize my race plan with Coach Gary and he would give me the best advice for my race. What makes a perfect heat swim is usually having a perfect race without spending too much energy during your heat swim. The key goal of a heat swim is to get into the top 8. However, it can be really tricky as well. Yes I agree that top 8 swimmers advance to the finals, but do you really want to be 8th place? Not for pride’s sake, but qualifying 8th place in a race means you would be in lane 8 for the finals, which is a corner lane. The downside to a corner lane is that you may not know what is going on in the middle of the pool (Lanes 3, 4, 5, 6) which are the top 4 qualifiers. Unless you are confident of your own race plan, I would not recommend qualifying 8th place in a race, it can go really wrong. So it is all about analyzing your competitors, and planning a specific race plan to allow you to use the least amount of energy and still be able to qualify for the finals in a good lane. Ultimately it is all about winning your competitors for the finals, heats do not matter. For me I find that qualifying top 4 for the finals would be best because you would be able to see your competitors when you race during the finals. That really motivates me to swim faster as I hate to lose so I will try to win my competitors to the best of my ability.


4) If We Do Not Train Hard, Others Will  10520843_10154396581335294_9000382389641759259_n

There is a constant battle between swimmers and their 4:50am alarm clock. Waking up is only the first step to winning the battle with the bed. Jumping in the ice cold pool in at 5:30am is also another thing swimmers dread most. But if it is so tough, why do we still wake up to train every morning?  That is because if we do not get up, others will be busy training their hearts out while you snooze. “You snooze, you lose” it is that simple. We do 6-7km of high intensity swimming per training session so if we do skip a session we would be missing out on a lot. To me that is a strong motivator to get up that early in the morning because if I hit the snooze button, I am already a step behind my competitors as they would not be hitting the snooze button for sure. I am sure that many of the national swimmers in Singapore have this mentality as well, that is why swimming times in Singapore are getting faster and faster each year.


5) Every Part of Our Body is Being Used in Swimming  pang sheng jun

Literally every part of our body is engaged during swimming, which makes it so hard. After each week of training my entire body will be so sore that I feel like lazing my whole weekend away on the bed. Yes, trust me, it is that bad, but we are already used to it.


5) Constantly Saying No to Your Friends  IMG_1548

If I had a great party which I really want to attend, or a game that I really want to play, the first question would be, “Will it end by 10pm? I have to get up for morning training tomorrow.”  My friends outside swimming would laugh at me most of the time at the amount I sleep. They cannot believe that someone so old can actually sleep so much. But yes, I do sleep a lot because that is the only way I can recover from my hectic training schedule. So most of the time if an outing or game has a potential of passing 10pm, I would say no to it as it would affect my training the following morning. I do miss out on quite a bit of fun, but this is the price you would have to pay if you want to be the best athlete you can be. But do take note that life is all about balance, when it is time to enjoy, just enjoy life. I enjoy my life after every major competition so there is a balance to my life. (E.g. having late nights after a major competition like SEA Games or Asian Games)


So this pretty much sums up a life of a national swimmer. Though we make many sacrifices, I personally enjoy this lifestyle as swimming is my passion, and there are goals that I hope to achieve in this sport, and whether I achieve my goals or not, these sacrifices have shaped me to a more disciplined individual in general so I have no regrets. 🙂 People outside of swimming may not know the amount of sacrifice we go through to get the results we want, so hope this story would give you a clearer idea of a swimmers work ethic!


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Summary of 2013


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2013 is coming to an end and 2014 is arriving. In summary, 2013 has been an unforgettable year for me. I’ve had my ups and downs and have definitely learnt a lot as the year went by. By far this is the most hectic year I’ve been through; hopefully 2014 would be as exciting as this!

Here are some of the huge milestones in my life:

1) ORD from army


After a grueling 1 year 10 months of army, I finally ORD-ed. To be honest, army has taught me many valuable lessons that I could apply in life. Teamwork was the key aspect of surviving army.

I’ve learnt a lot from one of my BMT mate Ken chin, he always had the never say die attitude when there was a task at hand and he made me learn the importance of teamwork.

During field camp, we all had to dig our own shell scrapes. I still remember our commanders telling us that the winner would get a bar of chocolate. During our BMT days a bar of chocolate was like heaven to us. Thus, I sprinted with the chocolate in mind and finished digging my shell scrape in 1 and a half days. (Not bad, eh?) but it wasn’t fast enough. Ken finished his shell scrape in less than an hour. Haha! He obviously won the reward of a bar of chocolate.

Envious, I continued digging my shell scrape, but I was too tired after awhile and I stopped. Ken walked up to me holding the bar of chocolate and he said, “Sheng Jun, take a bite of my chocolate, and promise me you won’t stop.” I was really shocked as he was willing to even share the bar of chocolate with me during the toughest time. I can honestly say that without the help of his chocolate bar, I wouldn’t have finished digging my shell scrape.

Ken went on and won the company’s best soldier and became a regular officer in Army. Respect to him.

This is a classic example of leading by example, glad I was able to be part of it. Thank you Ken, I have learnt a lot from you.


Photo with Ken (One with the yellow belt) during my BMT Days

2) Australia training with world class coach and swimmers


I had the opportunity to train with world class coach Michael Bohl, who has coached Olympic champions like Stephanie Rice and Park Tae Hwan. Olympic finalist include Ryan Napoleon, Meagen Nay and Mitch Larkin.

Initially I thought that Bohl would just put me aside as I was nothing compared to the other swimmers, but fortunately he was a really professional coach, he gave everyone equal attention and made sure everyone was motivated during training.

Training environment in Australia was really different. Everyone was motivated to train and push themselves to the limit.

In Singapore, I would usually be the one encouraging my teammates to go the extra mile, but in Australia, it’s the swimmers there that tell me to go the extra mile when I’m about to give up! Training in Australia has given me exposure to how world class swimmers train, and learn from them.

“Pangy, NO EXCUSES!” that was what Bohl always told me when I’m about to have a cramp or give up. I still remember he made me stay back once to redo the set as I couldn’t hit the target times given by him. Even though I was a lot more tired when I redid the set, my timings were surprisingly better. This has definitely strengthen my mental strength and made me realize that the body can do amazing things.

I remember this once I told Bohl that I had a cramp and I needed more rest, he said “Grant, please teach Pangy how to cure a cramp.” Grant came up to me, shook me and said, “TOUGHEN UP PANGY!!!” That was when I knew that giving up wasn’t an option for me and I completed the set well even with a cramp.

To conclude, training in Australia has made me a much tougher person. Whenever I get tired during training, Bohl’s voice saying “NO EXCUSES!” would constantly be replaying in my mind.


Photo with world class coach Michael Bohl

3) Turning 21

Managed to celebrate my 21st birthday with the people closest to me, couldn’t have asked for a better 21st birthday.


Photo (Left to Right): Caryn, Russell, Me, Enqi, Carol and Zhan Yuan


Family photo with coach and my sister’s boyfriend

4) Starting university

I started my first semester in Nanyang University of Technology, studying Sports Science and Management, where I get all my knowledge about Sport Science and nutrition from!


5) SEA Games Gold Medal

After 2 SEA Games, I’ve finally won a gold medal for Singapore. Can’t describe how much happiness I felt when we won the race. Flashbacks of all the setbacks I had in 2009 and 2011 SEA Games, and knowing that I can finally bring a medal home for my biggest supporters, dad and mum, it was just pure happiness.

Of course this wasn’t an individual effort. Many thanks to my family, friends, coaches and friends who have supported me throughout my journey.


2013 has made me a tougher person; hope it has been good for everyone as well! Let’s all strive for a better 2014!






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Never give up on your goals, no matter how hard it may be

I’m pretty sure every swimmer can relate to this, setting our alarm clocks everyday and making sure that we’ll be able to wake up for training or we’ll have to pay the price of losing out when it comes to competitions. Diving in to the cold pool at 6am everyday and wondering if everything is worth it.

Here’s what I’ve prepared for the year of 2014:


It is important for every person to find something that motivates you. For me, the fear of losing motivates me to wake up every day. I hate to lose, and that keeps me going every training session.
In preparation of the SEA Games, I’ve had extra boxing sessions after Saturday’s swimming training session. Coach Jason from the Singapore Sports School was willing to take his own time off to teach me boxing. Even though everyone called me crazy as I sacrificed my own social life for this, but I know that it would all be worth for SEA Games. Lucky for me I had another teammate, Lim Ching Hwang, who was equally as motivated as me, to join me for my boxing sessions after Saturday morning’s training.


Photo with my teammate Lim Ching Hwang

I’ve had days that I couldn’t get up of bed due to really bad muscle aches from all the gym, but that never stopped me from training as I always believe that a minute of glory triumphs hours of hard work. The happiness earned from victories would last a lifetime.

Be prepared that the road to success wouldn’t be as smooth as you think it is, but never give up as perseverance is the key to success. When you’re about to give up, always remind yourself the reason you started. If I had given up after the loss in 2009 and 2011 SEA Games, I wouldn’t have been able to celebrate my victory from the recent SEA Games, and my swimming career would have ended as an unsuccessful one. The message I’m trying to bring across here is that nothing is impossible. However ‘unachievable’ you think your goals are, as long as you put your heart and soul in it, you’ll achieve it one day.

Of course there would be negative people in your life telling you that you should give up, you should try something else, and maybe you’ll be better at it. But always remember that you’re the master of your fate, and if you like what you do, then learn to shut off what other people say and just continue to go for your goals. Your own future lies in your own hands, not theirs, so live your life with no regrets! I’d rather fail in doing something I like rather than being successful in doing something that I don’t like. Because even if I fail, at least I know that I’ve tried my best. One of my best friends Russell Ong told me that the biggest risk is life, ironically, is to not take one. Life is short, live it your way!

Photo with Russell Ong

So get up, put your feet on the floor, and don’t look back because you’ve got work to do! Start living your dream and you’ll find that you’ll have a more fulfilling life.

Welcome to The Grind!
Just remember, when you’re headed upstream, when you decide to get out of your comfort zone, don’t ever turn back on what’s comfortable because the battle is already half won when you’re heading towards your goals! It will get tougher but trust me it will all be worth it once your goals are accomplished.

Do make sure this is something you want. Because the easy way out will always be there, ready to wash you away, all you have to do is pick up your feet. Remember this is a battle between your heart and your mind, follow your heart and you’ll have no regrets. It may seem impossible at first, but trust me, once your goal is accomplished; all the hard work, body aches and pain will be gone and forgotten.

Never give up on your goals, no matter how hard it may be, because no matter what, you’ll get there one day. 🙂







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How you can improve your swim sprint performance


Original Email


Hi Pang,
I would like to consult you on many tips on swimming. I’ve seen your fan page in FB and hence this email. I’ve been swimming since young and have took up life saving sports after I turned the minimal age to take it. I also compete in LS competition as well with my institution.  I haven been trained professionally(meaning REAL professional stroke correction) instead I had MANY experiments on myself to perfect my stroke as possible.
Next, I would share with you my training habits and my problems and hope you can help me  from there to reach my aspirations , like what am I doing right or wrong based on your rich experience.

1) my training habits/routine-
@Cardio like long distance running 6-10km depending on mood. I also do long distance swimming like between 60-100laps depending too.
@i don’t gym at all, instead I prefer to do My own PT sets: land(squats, lunges&pull up) And water(push up, crunches&flutter kick)
@i also do my own pacing sprint, technique drills(arm pull, leg kick, fist pulling, paddle, fins kicking etc)
Yeah that’s about it

2)my problem. My 50free(33s) is really average to slow among my peers(28-35s). But when doing longer distance, I’m able to catch up a lot and even overlap them by 1-2laps.

So I really want to know if what i am training alone really helps to improve my speed or just improving my stamina tremendously. I love to train alone outside training hours so that no people will disturb me.
Please guide me from here like correcting my sets, any good sets you have to improve my short burst sprint! I really hope to improve my 50m timing to at least 28 or 27s! I have realize that my stamina have improve tremendously but my sprint have only improve marginally only.

Thanks for you help and awaiting for your reply


My Reply


Hi *******,

Thank you for your email, here are some advise I can give to you to improve your swim sprint performance.

From your email, I can conclude you have type I muscle fibers, a trait of an endurance athlete. Here’s a graph for your reference:


As you can see from the graph, you actually fall under the category on the right, whereby you have slow twitch muscle fibres, produce low force, and fatigue resistant. That is why you can lap your teammates when it comes to distance events.

It’s not a bad thing that you’re doing 33s for a 50m Freestyle, some people are just made for sprints and some are made for endurance, we all are different in our own ways. Like myself, I’m not a very fast sprinter as well.

But of course, there are still some things that you can do to improve your sprint performances, so here’s my advice:

First off, your training habits look fine to me. If you are looking for general fitness, this set would suit you best as it provides overall fitness. But if you’re looking to improve on sprint performance for swimming, I would advise you to spend more time swimming instead of running.

1)    Instead of doing 60-100 laps of continuous swimming, you should have some variation. Continuous swimming would only give you general cardiovascular fitness, not speed. You have to get some sprint work in your 60-100 laps if you want to improve on your speed. Here’s a sample set which you can follow:

–       Stretch for 15-20 minutes

–       Do 30 laps of warm up

–       Sprint set:

3 sets of 8x25m (half a lap) sprint freestyle on a 30 second interval

After each 25m, stop, rest and prepare to go after 30 seconds

After each set, warm down for 4 laps


1st Set: Freestyle Kick

2nd Set: Freestyle Pull

3rd Set: Freestyle swim

Total: 24 laps

–       Warm down: slow swimming until you feel that the lactate in your body is cleared

–       Total distance: 60-70 Laps

2)    For me I personally feel that gym is essential for sprinters, but I do know some sprinters that do not gym as well.

There are 3 types of weight training:

Muscle strength, muscle hypertrophy and muscle endurance.

For swim sprints, you are looking to gain muscular strength. Here’s a sample gym set I would recommend.

–       Work on areas like your abs, obliques, lower back, upper back, lats and shoulders.

–       For muscle strength, your ideal set and repetition range would be 3-4 sets with 3-6 repetitions

–       Load would be your 90%-95% of your max 1RM

–       Rest 2 minutes after each set

–       Frequency: 3 times a week, have a day rest in between each gym session to allow muscles to recover

That’s all I have for you, hope I helped! Do note that these are just from my personal experience so hope it works out well for you as well. Good luck and keep me updated!

Feel free to email if you have anymore questions and I’ll answer them to the best of my ability.

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