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Workout400m sets
Ability Level:USS ABC Level
Type:Distance Free
Course:SC Meters
Duration:90 Minutes
AuthorChris Stone
Submitted By:Chris Stone
Email: chris.stone@ns.sympatico.ca
Club:Dartmouth Crusaders Swim Club
Club/Author Info:located in Dartmouth, Nova Scotia Canada

Set Category Set Description Set Intervals
Warm-up 1200m continuous choice swim/kick own pace
Kick Set 400m kick alternate free/fly by 25m continuous
Main Set 2x(3 x 400m) at 6:30 pace; take 1:00 minute between sets of 3x400m descend* time in 400m 1-3 within each set, descend sets of 3x400m 1-2
*descend meaning descend time while increasing effort - start slow and build to fast
Warm-Down 4x50m swim free @ 1:00 ascend* 50m's 1-4

* ascend meaning increase time while decreasing effort - start fast and ease up

Total = 4200m SC Meters

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