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400s Conditioning Workout

Objective: Build endurance with 400 repeats.

Total Distance = 3600/3200

Set 1 - Warm-up; Dist = 400

• 100 FS
• 100 Kick on side, change side each 25
• 100 FS + PB (pull buoy)
• 100 FS
  

Set 2 - Conditioning; Dist = 400
8 X 50 FS as 25 hard + 25 slow (recovery pace)
NO rest between repeats - the second 25 is active recovery

Set 3 - Conditioning; Dist = 2400/2000
FS 400s at race pace (your best consistent 400 pace); 30s rest after each repeat

Faster Group	Slower Group
4 X 400 FS 1 X 400 FS + PB (aim for same pace) 1 X 400 FS	3 X 400 FS 1 X 400 FS + PB (aim for same pace) 1 X 400 FS

Set 4 - Cool-down; Dist = 400
1 X 400 FS or alternate strokes, relaxed

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