Coach Andy Figgins
East Kilbride Swim Team
Scotland
A set for my distance group, was done about 8 weeks out from Nationals
3 x (4×400 free BBM = Heart Rate Beats Below Max
(4×100 free all on 1.30
Set 1 400s aerobic on 5.00
100s 40/50 BBM
Set 2 400s descend on 5.15
100s 20/30 BBM
Set 3 400s best ave on 5.30
100s best hold
All the best for 2017
The Swimming Wizard 
Do u have a set for working out maximum HR or do u use 220 minus ur age
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