2 x 400 m Steady Freestyle for Beginners
An 1800 m beginner session with two steady 400 m freestyle swims and relaxed 100s, the step from short repeats to longer swims.
- Duration
- 43 minestimated
- Distance
- 1,800 m
- Effort
- 44
- Level
- Beginner
- 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 | 200 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Kick with board, easy | 50 m | 55-70% CSS pace |
| 3.2 | Rest | 20 s | |
| 2 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Freestyle, steady, even pace | 400 m | 85-92% CSS pace |
| 4.2 | Rest | 1 min | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalEndurance Freestyle, relaxed, even times | 100 m | 85-92% CSS pace |
| 5.2 | Rest | 20 s | |
| 6 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
Four hundred meters is a good target for anyone moving from short repeats toward continuous swimming. It takes long enough that you have to settle into a rhythm, and it shows quickly whether your pace is sustainable. This session gives you two of them with a full minute of rest, plus four relaxed 100s to finish.
Pace is everything here. Start each 400 at a speed that feels almost too easy and keep it there. Breathing should stay calm, with a slow exhale under water. Note your time at 200 m and at the finish, then aim to swim the second 400 within a few seconds of the first. The 100s afterwards are swum at the same steady effort with short rest.
Once two 400s feel comfortable, try 3 x 400 or swim the first one as a continuous 800. If 400 m is too far for now, swim each as 2 x 200 with 20 seconds rest.
Tips
- Check the clock at 200 m to see whether your pace is even.
- Take a calm breath before each turn rather than holding it through the wall.
- Use the minute of rest to let your breathing settle completely.
Good forPoolGeneral fitnessSprint triathlonOpen water
Season phaseBase