400s Focus Workout

Objective: Build endurance with 400 repeats.

Total Distance = 3200

Set 1 - Warm-up; Dist = 400
1 X 400 as:

1 X 100 Swim
1 X 100 Kick on side, alternating each 25
1 X 100 Pull
1 X 100 Swim

Set 2 - Conditioning; Dist = 400
8 X 50 Freestyle as 25 hard (EN3) + 25 slow (REC) - recovery can be other stroke
NO rest between repeats - the second 25 is active recovery

Set 3 - Conditioning; Dist = 2000
5 X 400 Freestyle + 30 seconds rest - Training Cat: EN2 - as follows:
1 & 2: 400 Freestyle at EN2 pace
3: 400 Freestyle with pull buoy - aim for pace as above
4 & 5: 400 Freestyle descending (4 faster than 3, 5 faster than 4)

Set 4 - Cool-down; Dist = 400
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed, swimming alternate stroke 50% of the set

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