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Distance Drive: Training for the 200m and 400m Edge is designed to build the aerobic foundation, stroke efficiency, and race-specific strength needed to excel in the 200m and 400m events across freestyle and stroke disciplines.
Through structured swim sets, targeted dryland strength development, and core-focused conditioning, this planner helps swimmers maintain speed, manage fatigue, and close races with power and control.
Whether you’re competing in the 200m freestyle, the 400m individual medley, or stroke-specific middle distance events, this program sharpens your pacing, stamina, and race execution skills.
What This Planner Includes:
Structured swim sets blending aerobic base building, race pace training, and sprint-finishing power
Stroke drills and technique work for freestyle, butterfly, backstroke, and breaststroke improvement
Targeted dryland exercises to build strength endurance, core control, and reactive power
Progressive workouts moving from foundation-building to lactate threshold training to race simulation
Ideal for competitive swimmers, mid-distance specialists, triathletes, and tactical athletes building water-based endurance
All information presented in this program is intended for general educational purposes only and shall not constitute or replace professional medical, exercise, or diet advice, treatment, or services. You must always consult your physician before beginning this or any other exercise program. Use of this program is at your own risk. We, the creators, performers, distributors, and producers of this program, disclaim any and all liability for any loss, damage, or injury in connection with any use of this program or the information presented herein. We do not make any express or implied warranties or representations of any kind with respect to this product or to the information presented herein.
