Here is a sample training regimen for Sandra Soe:

1. Warm up: Start each session with a 10-15 minute warm-up that includes light aerobic exercise and dynamic stretching to prepare the muscles for the main workout.

2. Endurance: Start building endurance by swimming easy laps for 30-40 minutes, 3-4 times per week. Gradually increase the distance and intensity as your fitness improves.

3. Interval Training: Incorporate interval training into your regimen, where you swim at a high intensity for a set distance, then rests before repeating. This type of training will improve your speed and endurance.

4. Strength Training: Supplement the swim training with strength exercises, such as push-ups, pull-ups, and weight lifting, 2-3 times per week. This will improve your overall strength and power in the water.

5. Dry-Land Training: Incorporate dry-land training such as plyometrics and core exercises to improve overall athleticism and injury prevention.

6. Technique: Focus on proper technique by practicing drills and receiving feedback from a coach. Improving technique can greatly increase efficiency in the water and reduce the risk of injury.

7. Rest and Recovery: Incorporate rest and recovery into the training regimen by allowing for active recovery days and adequate sleep. Massage, foam rolling, and stretching can also aid in recovery.

Remember to start slowly and gradually increase the intensity and volume of training as your fitness improves. It is also important to listen to your body and adjust the training as needed to avoid injury.