400s - Group Workout

Objective: Learn your sprint-distance swim pace. A hard 400 should be about the same pace as your sprint-distance triathlon swim (usually 300-800 yds).

Total Distance = 2800

Set 1 - Warm-up; Dist = 400

100 Freestyle Swim
100 Kick on your side (50 on one side, 50 on the other)
100 Pull - no kicking - with or without a pull buoy
100 Freestyle Swim

Set 2 - 5 x 400 with 2 minutes rest (4 x 400 for the slower lane)
This is a long rest period between repeats. The goal is near full recovery so that you can maintain the same pace for each repeat.

Set 3 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Training Cat: REC
Swim easy, early catch, long strokes