--- Find A Workout ---
| Workout | Good workout for a 400 swimmer |
| Ability Level: | USS ABC Level |
| Type: | Distance Free |
| Course: | LC Meters |
| Duration: | 90 Minutes |
| Distance: | 4500 |
| Author | Adam Dengler |
| Submitted By: | Adam Dengler |
| Club: | Falcon Swim Club |
| Club/Author Info: |
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Set Category
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Set Description
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Set Intervals
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Warm-up
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5 x 200 Easy any stroke
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30 seconds rest inbetween each 200.
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Pre-Set
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10 x 50 Free
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1,3,5,7,9= 50 seconds
2,4,6,8,10= 45 seconds
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Main Set
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5 x 400 free
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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.
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Pull Set
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5 x 200 Free pulling
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Do each 200 on 3 minutes. The first 125 of each 200 is
a sprint, the last 75 is easy.
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Warm-Down
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5 x 100 any stroke easy
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take 15 sec. rest inbetween each 100.
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Total = 4500 LC Meters
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Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
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