Broken 400’s can help you develop endurance capacity and will help you develop sustained speed whilst swimming.
Each Saturday I will post a Swim Session, most weeks I will load three options up for you to do. Option A is for swimmers who are after a workout between 1,000 & 2,000 metres. Option B is for swimmers who are after a workout between 2,000 & 3,000m and Option C will be greater than 3,000m.
My first swim coach Greg Meade from Comet Swim Club used to get me to do Broken 400s. Some of my best times were done that season (and I still don’t get close twenty years later).
Option A
- 400m WU;
- 8x 25m Drill;
- 400m, 60sec RI;
- 4x 100m, 15sec RI;
- 200m CD (1,600m)
Option B
- 600m WU;
- 8x 50m (25m Drill/25m Swim);
- 2x
- 400m, 60sec RI;
- 4x 100m, 15sec RI;
- 200m CD (2,800m)
Option C
- 800m WU;
- 8x 50m (25m Drill/25m Swim);
- 3x
- 400m, 60sec RI;
- 4x 100m, 15sec RI;
- 200m CD (3,800m)
Start the workout with a Warm Up (WU) covering 400m (Option A), 600m (Option B), or 800m (Option C). During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Drill Sets
For Option A Swim 25m doing an appropriate drill prior. Pause prior to conducting the next repetition for a total of eight repetitions. For Options B or C, swim 25m doing an appropriate drill prior to continuing on with regular or normal swimming to complete 50m continuously. Pause prior to conducting the next repetition for a total of eight repetitions.
The pause referred to above is a stop of about 10 seconds. It’s a chance to grab a drink, review the programme and think about the next drill you will do. If you need 15-20 seconds or longer, you are welcome to take it because the rest duration isn’t physiologically critical to the aim of this set. Having a quick break is neurologically critical though, so make sure you don’t just roll straight from one rep to the next.
Some examples of drills can be found by clicking on the name below:
After the drill set, swim 400m at a nice fast, steady pace. Keep the effort nice and consistent. Once completed you have 60 seconds of rest prior to commencing a set of 4x 100m with only 15 secs rest between them. This combination is what is known as ‘Broken 400s’ and the set totals 800m. Option A does one rep total, Option B does two, and Option C does three.
Complete the workout with a 200m Cool Down. Feel free to pause and stretch when needed and/or include stretching as part of each break until the distance is covered.
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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
12 weeks to an Iron-Distance swim PB 25/50m
As you triumphantly emerge from the waters of your Ironman Swim, the exhilaration of surpassing your previous records will propel you across the finish line. 
Tailored for Intermediate Ironman Athletes gearing up for the ultimate challenge, this meticulously crafted training regimen aims to elevate your performance, culminating in a personal best during YOUR Ironman event. 
Formulated by Ray Boardman, an esteemed figure in the triathlon realm with qualifications including PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies, this plan reflects his unwavering dedication to the sport, drawing from his extensive experience completing numerous Half and Full Distance Ironman event, and guiding countless triathletes to success. 
Embark on this 24-week journey, commencing well in advance of your upcoming Ironman, as the program systematically propels you towards your peak. Each week, you’ll engage in a regimen consisting of three swim sessions, progressively building your capacity to conquer distances up to 4,000 meters within a single session. While optional, I recommend utilizing a smart watch to meticulously track your pool sessions. 
Before commencing this plan, ensure you possess the ability to swim continuously for 1,500 meters or yards, with a total workout distance of 3,000 meters or yards. 
With the purchase of this plan, gain exclusive access to bi-weekly coaching calls, where you can glean insights and seek guidance on all matters related to training and racing. 
Established in 2015, this program has stood the test of time, assisting countless individuals in achieving their Ironman Swim PBs. Additionally, it’s adaptable for those participating in Open Water or Ocean Swim events spanning 3 to 4 kilometres (approximately 2 to 2.4 miles). 
Structured and progressive, this program evolves in tandem with your journey to the Ironman, ensuring you reach the pinnacle of your performance on race day. 
