--- Find A Workout ---
| Workout | 400m sets |
| Ability Level: | USS ABC Level |
| Type: | Distance Free |
| Course: | SC Meters |
| Duration: | 90 Minutes |
| Distance: | 4200m |
| Author | Chris Stone |
| Submitted By: | Chris Stone |
| Club: | Dartmouth Crusaders Swim Club |
| Club/Author Info: | located in Dartmouth, Nova Scotia Canada |
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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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1200m continuous choice swim/kick
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own pace
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Kick Set
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400m kick alternate free/fly by 25m
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continuous
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Main Set
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2x(3 x 400m) at 6:30 pace; take 1:00 minute between sets of 3x400m
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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
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Warm-Down
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4x50m swim free @ 1:00
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ascend* 50m's 1-4
* ascend meaning increase time while decreasing effort - start fast and ease up
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Total = 4200m SC 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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