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4 Week Novice to 400m Swimming Plan

Experience Level

Beginner

Number of Weeks

Training Plan Introduction

This plan is perfect for anyone who can swim a length (25m/yards) and wants to improve their swimming ability, with a goal of completing a continuous 400m swim.

It’s ideal for those preparing for their first triathlon and feeling nervous about the swim section or for anyone looking to accomplish something they’ve never done before!

Recommended Starting Ability

Be able to swim a length (25m/yards) before starting this plan.
You will need a kick board and a pull buoy.

Your Training Journey

The plan is designed to build your swimming ability step by step, with a focus on improving your front crawl stroke. Here’s how your training will progress:

Weeks 1 and 2: Building Basic Technique

We start with shorter distances (around 800 meters) and focus on essential technique points, helping you build confidence in the water and improve your form.

Week 3: Increasing Distance and Endurance

As you progress, we gradually increase the distance up to 1300 meters, with technique drills integrated into each session to enhance your stroke efficiency.

Week 4: Achieving Your Goal

In the final week, you’ll work up to swimming 1800 meters, with continuous swims and technique refinement. By the end, you’ll be confident and ready to swim 400 meters continuously.

Why This Plan?

Designed for beginners looking to build their swimming skills from scratch.
Structured progression to gradually improve technique and endurance.
Clear, achievable goals to keep you motivated and on track.
Comprehensive technique guidance included in every session to ensure steady improvement.

Keeping You Motivated

To keep you engaged, we’ve varied the workouts and given detailed explanations, ensuring you stay motivated as well as maintain continual progression.

Integration & Support

The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, ensuring you’re working towards your specific goals.

If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.

Additionally, you’ll have my full support via email whenever it’s needed. I’m here to help you stay on track and achieve your goals.

Training Plan Sample

Key Features

Coaching Support Included

Every plan comes with access to my coaching support via email, so you can ask questions about your training plan, or get guidance for your event.

Structured Plan

3 swim sessions per week, ranging between 800 and 1800 meters/yards.
Each session includes warm-ups, technique sets, main sets, and cool-downs.
Focus on gradual progression in distance and swimming technique.

Performance Focused

Sessions are predominantly front crawl, starting from a basic level.

Training Plan Guarantee

We will swap any training plan to another similar plan if you are finding it too easy or too hard. You need to leave your email when purchasing for this guarantee.

Training Plan Cost

Training plans are processed in USD $. Conversions are estimates.

Alternatively, view this plan on Training Peaks

Your Coach

Hi, I’m Chris.

I’m a Level 3 qualified swimming coach with years of experience, having coached swimmers to British titles. My coaching approach is all about efficiency, ensuring every session makes the best use of your time. Whether you’re looking to refine your skills or compete at a high level, the plans I provide focus on improving your swimming as a whole.