4x400m set
Adult/Masters - IM
Author: kadriansens

11/27/2020

Yards Rounds Sets
1000 1 X {
1 X 400 Warm-Up (Freestyle) 60%
4 X 150 Drill (Freestyle) Tap / Kick / Touch 60%
2400 4 X {
1 X 400 Swim (Freestyle) Speed 90%
1 X 200 Swim (Freestyle) Technique 60%
300 1 X {
6 X 50 Sprint (Freestyle) Start each 2' 100%
300 1 X {
1 X 100 Swim (Freestyle) Technique 60%
1 X 200 Warm-Down (Freestyle) 60%
Total Yards: 4000
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.