Intention: The main set today is 4 x 400, 300 or 200 Freestyle Descend. This means that each time you swim your distance you go a little faster. To up your speed think about swimming stronger to make the most out of each stroke. It's a good idea to count your strokes for a few laps each distance, the count should go up a little when going faster but there shouldn't be any big spikes as this indicates you lose your efficiency.
Endurance Session
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