Drill to Swim 400s for Advanced Freestyle
A 3700 m freestyle session of four 400s that each start with 100 m of a different drill and carry that focus into 300 m of swimming.
- Duration
- 1 h 19 minestimated
- Distance
- 3,700 m
- Effort
- 95
- 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 | 600 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 3 | IntervalRecovery Catch-up drill | 100 m | 75-85% CSS pace |
| 4 | IntervalEndurance Freestyle steady, long front arm | 300 m | 85-92% CSS pace |
| 5 | Rest | 30 s | |
| 6 | IntervalRecovery Fist drill | 100 m | 75-85% CSS pace |
| 7 | IntervalEndurance Freestyle steady, early catch | 300 m | 85-92% CSS pace |
| 8 | Rest | 30 s | |
| 9 | IntervalRecovery Fingertip drag drill | 100 m | 75-85% CSS pace |
| 10 | IntervalEndurance Freestyle steady, relaxed recovery | 300 m | 85-92% CSS pace |
| 11 | Rest | 30 s | |
| 12 | IntervalRecovery 6-kick switch drill | 100 m | 60-78% CSS pace |
| 13 | IntervalEndurance Freestyle steady, rotate from the hips | 300 m | 85-92% CSS pace |
| 14 | Rest | 30 s | |
| 8 ×Repeat these steps | |||
| 15.1 | IntervalTempo Freestyle, your chosen focus | 100 m | 92-96% CSS pace |
| 15.2 | Rest | 15 s | |
| 16 | IntervalEndurance Pull buoy, easy and long | 400 m | 85-92% CSS pace |
| 17 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
Drills only help if the change carries over into the full stroke at real training speeds. In this session each 400 starts with 100 m of one drill and continues with 300 m of steady freestyle in which you hold the focus of that drill. Catch-up for a long front arm, fist drill for an early catch, fingertip drag for a relaxed recovery and 6-kick switch for rotation.
After the 400s, eight 100s at a steady tempo effort let you choose the focus that helped and keep it as the pace rises. A long easy pull finishes the main set and adds aerobic volume without much load on the legs.
It suits experienced swimmers and triathletes who want technique and volume in the same session. Swap in the drills your coach gives you, the structure works with any of them.
Tips
- Make the switch from drill to swim at the wall and keep the first lengths relaxed.
- Pick one cue per 300, such as long arm or early catch, and stay with it.
- Keep the 100s steady enough that the stroke stays clean.
Good forPoolMasters swimmingHalf-distance triathlonFull-distance triathlon
Season phaseBaseAny time