This plan is designed to help intermediate swimmers improve or their time for 400m. In this context an intermediate plan is aimed at someone who can swim around 2000m with breaks using a combination of front crawl, back stroke and breast stroke or all front crawl and be willing to use/practise the other strokes. The plan suggests 4 swims a week, two of which are to help you improve your technique, one is a general swim fitness session and one heavily focussed on developing fitness for 400m. By the end of the plan the idea is that you will be able to swim towards 2500m in a swim session of about an hour and of course improve your 400m time.
Due to the lower volume of training during the week, there are no easy weeks scheduled as recovery between the sessions is enough for the volume being completed.
I’m a high-performance triathlon and endurance coach with 20+ years of experience coaching athletes from beginner to elite level, including World and National Champions. With Master’s degrees in Exercise Physiology and Sport Psychology, I combine evidence-based training with mindset support to help athletes improve sustainably. I offer personalised coaching, race preparation, performance analysis, and athlete development across all triathlon, running, cycling and swimming distances.