Heather: We all have individual targets for individual disciplines, but when it comes
to swimming the 400-meter mark is a really popular goal and it falls into that category
of middle-distance swimming. Mark: Today we are focusing on getting that
time in under 8 minutes for 400 meters. [music]
Heather: Let's take a look at the basic numbers. It's quite a nice simple sum because you've
got 8 minutes, 400 meters and that works out nicely as 2 minutes per 100. Obviously, we
want to go under that barrier so you need to take off 1 to 2 seconds per 100 as your
target pace. Mark: That sounds nice and simple. What are
you waiting for? Let's get going. Obviously, we're joking. Of course, you probably had
already figured out the pace that's required to go sub 8 for 400. With that in mind, you're
probably wondering how to train for this. Within reason, the more swimming the better
and the quicker the rate of improvement, but realistically, targeting around two to three
swims per week is probably a good idea. Ideally, three that way you can do one day on one day
off and then two days off in a row and then repeat through.
Heather: As a structure, it's a good idea to look at three different types of sessions.
You want to work on drills and technique for one of your sessions in the week. Another
session needs to be focusing on endurance and trying to get a little bit further. Then
the third session needs to be shorter faster work and you could obviously plan it around
whatever training or pool availability you have. An example would be start off the week
with a nice chunky endurance session and then a couple of days later you can fit in your
drills and your technique. Then towards the end of the week put in your shorter sharper
work. Mark: Let's take a look at some example sessions
and how to progress from that. [music]
Heather: If you want to get under 8 minutes for 400 meters, you are going to need to really
work on that aerobic base. This is going to require more meters in the pool but the good
news is it's going to be at a low intensity. You're going to be working on reps from 100
meters up to 600 or even 800 meters in distance and that might sound quite daunting but it's
going to be necessary for when you come to doing your actual timed event, you'll have
that confidence you can do it. You'll also have that increased base fitness which is
essential. If you do start to struggle on these or you
want a little bit of help there's nothing wrong in using some fins or a pull buoy or
neoprene shorts for some of these sessions. Just make sure you don't become reliant because
you obviously can't use that when it comes to the test. We've got an example session
for you here, but it is just an example so use it as a bit of a structure and a base,
and feel free to adapt making it shorter or longer depending on where you are right now.
For the warm-up, it's simply 3 lots of 100 meters of whatever stroke you like. Nice and
easy, with 10 to 15 seconds rest between each 100.
Then for the main set, this is all going to be at a comfortable pace, so around a 6 out
of 10 for a perceived effort. You're going to do 100 meters, 20 seconds rest, 300 meters,
30 seconds rest, 500 meters, 40 seconds rest, then back down to 300 meters, 30 seconds rest,
and 100 meters with 20 seconds rest. All rolled up with a cool down of 100 meters easy giving
you a total of 2,100 meters. I expect you can see the pattern in that session.
It is a pyramid but feel free to change the distances or keep it like that and maybe do
it another time through. The idea is to try and maintain the same pace throughout, so
your 100 meters should be at the same pace as the 500 which means it might feel quite
easy to start with but really be aware of that because it's going to help with your
pacing when it comes to the event later on. If you are really struggling with these then
do feel free to use aids like I mentioned. Mark: Now the more you practice something
the more ingrained it becomes and that means that technique work should be high on the
agenda. Dedicating some time to working on your technique is a really good way of improving
your efficiency as swimmer and ultimately allowing you to get after that sub 8 minute
400, improving your swim performance. Have a standalone technique session can be a really
good way of improving and working on that technique, that good form without necessarily
having to worry about fatigue so much. That doesn't mean you can't include technique work
into some of your other sessions, perhaps into the warm-up or warm-down.
In terms of actual technique workouts, I'm going to give you an example session here
but it is hard to give you a workout that works for every one of you out there because
obviously you all have different weaknesses and strengths. We're giving you a relatively
general generic program here that should be useful for everyone. Of course feel free to
swap out any of the drills should you feel the need. Obviously, with a good warm-up and
warm down we've got a main set of 3 lots of 100 meters. There's 25 meters single-arm,
left arm, 25 meters full stroke, 25 meters single arm right arm, 25 meters full stroke
with 15 seconds rest between each of the reps. Then it's 3 lots of 50 meters just perfect
stroke focusing on really good technique with 10 seconds rest. Then into 6 lots of 50 meters,
as 15 meters scull into full stroke for the rest of the length with 10 seconds rest between
each of the reps. Then 100 meters freestyle, really good form, really good technique. Then
finishing with 6 lots of 100 meters at 25 meters fist drill, 25 meters catch up, 50
meters full stroke. If you need any more rest between any of the
technique-specific parts, please do take them. Of course, feel free to use a snorkel or pull
buoy if that helps, and equally the same goes for fins.
Heather: You might be surprised to hear that you need to do some speed work because obviously
eight minutes isn't exactly going to be an effort at a sprint intensity. However, swimming
at some pace quicker than 2 minutes per 100 meters is going to help your stroke become
that much more efficient but also give you that confidence that you can swim faster.
When it comes to doing the 400 meters, the pace will feel just that much more comfortable.
When it comes to the session, it is going to be that much shorter but you need to come
prepared to work hard. For the warm up it's a 200 meter nice and steady followed by 2
lots this. 3 times 50 meters as 150 meter easy, 150 meter at really quite a strong pace,
and then the last 50 meters going really hard. Take 15 seconds rest after each of those 50,
so it's a total of 6. Then your main set. You have 4 lots of 25
meters doing the odd numbers as fast as you can go, so number 1 and number 3. 20 seconds
rest after each. Then you've got 50 meters with 50 seconds being your target to hit and
then take 30 seconds rest after that. Now we're back to 25s, 6 lots of 25 meters. Again,
the odd numbers as fast as you can go with 20 seconds rest. Then 100 meters with your
target this time being 1 minute 45 for that 100 meters, taking 45 seconds of rest followed
by 8 lots of 25 meters, odd ones fast again, 20 seconds rest. Finished with 150 meters
at the target of 2 minutes 40 seconds for that total with 60 seconds rest. Then a super
easy 200-meter cooldown and that's only a total of 1,250 meters.
As you can see it's much shorter than the other sessions but that's because the focus
is really on quality. If you do have a chance to be rested going into it you'll get more
out of it and as you get stronger you can increase the length of the main set or even
repeat the main set through again. [music]
Mark: That's the hard work done. How about the pacing? In the ideal world you'd obviously
consistently pace it 159 per 100 and job's done. In reality though, we all know quite
often we tend to go a little bit too hard in that first 100 and that's actually fine
but just make sure you're not burning all your matches in that first 100. Keep a cap
on it perhaps around that 155 per 100 mark and then setting down into that 159 pace.
Hopefully after following all these sessions by this point you'll be nicely dialed into
that pace. Heather: Yes, I think that leaves us to say
good luck with it. If you do want more tips for working on technique or more session ideas,
then I'd recommend checking out the rest of our swim content over on GTN. If you haven't
yet done so, I'd recommend subscribing to us. If you like this video give us a like
and you can also follow us on our social media. [00:08:46] [END OF AUDIO]