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WorkoutGood workout for a 400 swimmer
Ability Level:USS ABC Level
Type:Distance Free
Course:LC Meters
Duration:90 Minutes
Distance:4500
AuthorAdam Dengler
Submitted By:Adam Dengler
Email: endurance8@mailexcite.com
Club:Falcon Swim Club
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 5 x 200 Easy any stroke 30 seconds rest inbetween each 200.
Pre-Set 10 x 50 Free
1,3,5,7,9= 50 seconds
2,4,6,8,10= 45 seconds
Main Set 5 x 400 free
Do each of these 400's on 6 minutes. The key to this set
is to keep getting faster, with your fastest 400 being your
last one. Don't start out too fast or the set won't do what it's
suppossed to do. But don't ruin it by loafing the first four,
keep a good pace.
Pull Set 5 x 200 Free pulling
Do each 200 on 3 minutes. The first 125 of each 200 is
a sprint, the last 75 is easy.
Warm-Down 5 x 100 any stroke easy
take 15 sec. rest inbetween each 100.











Total = 4500 LC Meters
10000000267

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