10 x 400 m Aerobic Volume Set
A 4900 m advanced aerobic session with ten 400 m freestyle repeats on 20 seconds rest for swimmers who want serious base volume.
- Duration
- 1 h 42 minestimated
- Distance
- 4,900 m
- Effort
- 126
- Level
- Advanced
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 400 m | 85-92% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upEndurance Freestyle, build each 50 | 50 m | 85-92% CSS pace |
| 3.2 | Rest | 15 s | |
| 10 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Freestyle, steady aerobic | 400 m | 85-92% CSS pace |
| 4.2 | Rest | 20 s | |
| 5 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
Ten 400s is a big aerobic set, 4000 m in the main block alone. It builds the endurance that lets you hold form late in long races and gives you plenty of practice at a relaxed, repeatable stroke. It is meant for experienced swimmers who already train several times a week.
The pace should feel easy for the first few repeats and stay the same right through, about 10 seconds per 100 m slower than your CSS. Do not let the middle repeats drift slower. It helps to split the set mentally into two halves of five, with a sip of water in between. If you want variety, swim every third 400 as pull with a buoy.
Use it in the base phase every one or two weeks. For a shorter version swim 8 x 400, or keep 10 repeats and cut them to 300 m.
Tips
- Take a drink after the fifth repeat.
- Hold the same stroke count from the first 400 to the last.
- If your times drift by more than 10 seconds, start slightly slower next time.
Good forPoolMasters swimmingOpen waterHalf-distance triathlonFull-distance triathlon
Season phaseBase