4 Week Novice to 400m | Extremely Detailed | Free Coach Support
4 Week Novice to 400m | Extremely Detailed | Free Coach Support
Length
4 Weeks
Plan Description
4-Week Swim Training Plan
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!
Key Features of the 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.
- Sessions are predominantly front crawl, starting from a basic level.
- Equipment needed: pull buoy and kick board (some pools may provide these).
Recommended Starting Ability
- Be able to swim a length (25m/yards) before starting this plan.
Your Training Journey
The plan is designed to build your swimming ability step by step, with a focus on improving your front crawl stroke and a gradual progression in distance.
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.
Tracking Your Progress
Our plan integrates seamlessly with your smartwatch, allowing you to track your progress in real-time and stay motivated as you move through the training sessions. You’ll always know what you’re working on and why.
About Me
Hi, I’m Chris, head coach at Efficient Endurance. With years of experience coaching swimmers and triathletes, I’m here to help you build your swimming ability from the ground up. You’ll have my full support via email to answer any questions and guide you through your training journey.
Ready to Conquer Your First 400m Swim?
I’m excited to guide you through this 4-week swimming plan. Together, we’ll build your skills, confidence, and endurance, helping you achieve your swimming goals and feel prepared for your first triathlon. Let’s get started today and train with purpose!
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
02:32:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:32:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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