MAIN SET OF THE DAY
ENDURANCE MODE: ON! | 4,000m
SESSION FOCUS
Distance
4,000m
Level Intermediate+
Duration 75–95 min
Build your aerobic engine, find your rhythm and learn to hold an efficient freestyle stroke over longer distances.
1. WARM UP — 600m
300m Freestyle Easy, relaxed swimming. Focus on long strokes, smooth breathing and finding your rhythm.
4 × 50m Freestyle 25m easy / 25m build to moderate pace 15 seconds rest
100m Pull Comfortable aerobic pace, focusing on a steady catch and relaxed recovery.
2. DRILL PREP — 400m
4 × 50m Catch-Up Drill 25m drill / 25m normal freestyle 15 seconds rest
Focus on extending forward and maintaining a balanced body position. Avoid pausing excessively at the front of the stroke.
4 × 50m Fingertip Drag Drill 25m drill / 25m normal freestyle 15 seconds rest
Keep your fingertips lightly skimming the water during recovery. Focus on relaxed arms, controlled rotation and a smooth hand entry.
3. MAIN SET — 2,600m
PART 1 — FIND YOUR RHYTHM
2 × 400m Freestyle
Steady aerobic pace (RPE 5–6/10)
30 seconds rest between swims
Aim to hold an even pace across both 400s. Count your strokes occasionally and focus on maintaining distance per stroke without over-gliding.
PART 2 — THE ENDURANCE BUILDER
1 × 1,000m Freestyle
Continuous swim — controlled aerobic effort
Break it down mentally into:
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0–300m: Settle into a relaxed rhythm
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300–600m: Hold consistent pace and breathing
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600–900m: Maintain stroke length and body position
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Final 100m: Build slightly while keeping technique controlled
The goal is consistent pacing, not starting fast and hanging on.
PART 3 — FINISH STRONG
2 × 400m Freestyle
Negative split each 400m
30 seconds rest between swims
Swim the first 200m at a comfortable aerobic pace, then increase your speed slightly over the second 200m.
Aim for the second half to be faster without dramatically increasing your stroke count.
4. SWIM DOWN — 400m
200m Easy Freestyle Relaxed swimming, allowing your heart rate to gradually settle.
4 × 50m Easy Choice Mix freestyle, backstroke or gentle kicking.
Focus on long, relaxed strokes and controlled breathing.
How to do the Drills
1. Catch-Up Drill
Swim freestyle, keeping one arm extended in front until the recovering hand nearly meets it before starting the next pull. If you want to breathe every 1 stroke, kick 6 or so times while extended, or you can breathe on 3 or 2 and adjust your speed as required.
Why it helps: Encourages front-end extension, body alignment and controlled timing, helping distance swimmers develop a more efficient stroke.
2. Fingertip Drag Drill
During freestyle recovery, lightly drag your fingertips across the surface of the water, keeping your elbow relaxed and lifted. Rotate smoothly through your body rather than forcing the shoulder.
Why it helps: Promotes a relaxed arm recovery and controlled rotation, helping reduce unnecessary tension during longer swims.