4000m Swim Workout | 400m Race Pace & Endurance

July 17, 2026

4000m Swim Workout | 400m Race Pace & Endurance

Focus: Freestyle • Aerobic Endurance • Pace Control

Today we are focusing on endurance for those longer races - 400m, 800m and the dreaded 1500m!

We start off with a gentle warm up including some drills -

Finger Drag Drill:

Brush your fingertips lightly across the surface during recovery. This encourages a relaxed high-elbow recovery and smooth arm action.

Build:
Swimming each repetition progressively faster helps you increase your speed without sacrificing technique. Start relaxed, then gradually lift your effort so you finish strong and in control.

6 × 100m (15–20s rest)

1–2 Descend 1–2
3–4 Descend 3–4
5–6 Hold your fastest sustainable aerobic pace

Focus on swimming relaxed while gradually increasing your speed.

Descending Pace

Swimming faster each repetition teaches you to control your effort rather than starting too hard. The aim is to finish each repeat feeling strong while maintaining good technique.

Negative Split

Swimming the second half faster than the first develops pacing skills and encourages a controlled start. Many successful 400m and distance races are built on this strategy.

Race Rhythm:
Swimming at race rhythm helps you practise the pace and stroke you'll use in competition. Focus on holding a consistent speed with strong technique, controlled breathing and efficient turns.

Sprinting at the end encourages you to dig deeper and find those reserves that you need at the end of a long distance swim. When you are neck and neck with someone in the next lane with 1 lap to go, you will be glad you did your sprints!!