Coach Ray

Training for Excellence, with Excellent Training

Tri Swim Coach
Swim Sessions Training Plan

Saturday Swim Session: Broken 400’s Will Make Big Changes To Your Swimming

Broken 400’s improve both your stamina and your speed. My old coach used to make the most of these sessions and they were a staple from my teenage years. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Each week I will load three options up for you to do. Option A is for swimmers who are after a workout less than 2,000 metres. Option B is for swimmers who are after a workout between 2,000 and 3,000m and Option C will be greater than 3,000m.

Option A

  • 200m WU;
  • 2x (400m, 40sec RI; 4x 100m 15sec RI);
  • 200m CD (2,000m);

Option B

  • 400m WU;
  • 3x (400m, 40sec RI; 4x 100m 15sec RI);
  • 200m CD (3,000m);

Option C

  • 600m WU;
  • 4x (400m, 40sec RI; 4x 100m 15sec RI);
  • 200m CD (4,000m);

Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (Option B) or 600m (Option C). During the warm up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

The Main Set is made up of two (Option A), three (Option B) or four (Option C) Broken 400’s. A broken 400 is actually 800m long and is made up of swimming 400m, followed by a 40 second Rest Interval. The second part of the Broken 400 (that takes the total distance of each rep up to 800m) is four reps of 100m with a 15 second Rest Interval (RI). Then repeat the process the required number of reps. The 400m after the last 15 second rest is the toughest part, but once you get swimming you’ll be into it.

For the Cool Down (CD) swim 200m. Unlike the previous sets which have to be freestyle, the cool down (like the warm up) can be any stroke you wish to swim.  You can also stop and rest after any length.  I encourage you to stop and stretch during the cool down.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi Coaching.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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