Distance Swim Workout - 4,000 of Fun

A Swim Practice for Distance Swimmers

Lap Swimming Guide of Conduct. Getty Images: The Image Bank

This swim workout is aimed at getting in some distance. The main set in this swim practice is 4,000 meters or yards long, and the whole workout could take 90 minutes to two hours or more. If you are going to swim this workout, be sure you have worked up to it.

Swimmers, if you have done regular workouts of 3,0000 to 3,500 for several weeks, then you are certainly ready for this longer workout. Even if if yo have not, as long as you have been doing regular workouts, you may be able to knock this one out.

It will be a challenge, but it may be one you want to overcome. If it is too long, stop when it is time to stop, get back in your regular routine for the next workout, and put this swim practice in the vault to take out and look at doing in the future.

Swim on!

The Swim Workout

NOTE: It is OK to shorten this warm-up to fit the main set within your allotted amount of time to swim
2 x 200 (:20 Swim and drill mix. Do drills for technique practice for one length, then swim for one length, then repeat.
2 x 200 (:20 Kick. First and last 50 of each at a moderate effort, the rest of each is easy.
2 x 200 (:20 Pull. First and last 50 of each at a moderate effort, the rest of each is easy.


Take some extra rest if needed, sip some water or sports drink, and get ready for the main set.

Main Set
10 x 100 (:10 Swim. Swim the last 25 of each at a slightly faster effort.
2 x 50 (:30 Swim. #1 very fast, #2 moderate to easy.

5 x 200 (:20 Swim. Swim the second and fourth 200 faster than the first, third, and fifth.
2 x 50 (:30 Swim. #1 very fast, #2 moderate to easy.
3 x 300 (:30 Swim. Swim the middle 100 of each at a faster effort.
2 x 50 (:30 Swim. #1 very fast, #2 moderate to easy.
2 x 400 (:40 Swim. Swim the second and fourth 100 of each 400 faster than the first and third.

1 x 100 Swim. Loosen a bit more, collect your thoughts, and you are done

Click on the "print" icon on the upper right to get a copy formatted for printing so you can print it and take the workout with you to the pool


About Swimming Workouts

This workout is designed to take between 75-minutes and 90-minutes. If that is too much time or distance, then cut things out, but do not always cut out the same thing every workout. And never skip the loosen at the end of the workout. Use that as one last bit of technique work before you leave the swimming pool at the end of the workout.

After the description of the set there is a number in a half-parentheses, like this - (:30 - that is how much rest you get after each swim. For example, 6 x 100 (:30 means you are to swim a 100 (yards or meters), rest 30-seconds, then repeat five more times.

There is nothing special about these swim practice sessions other than what you bring to them. Lots of freedom here. You control how hard or fast you swim and what swim strokes you want to use while swimming the workouts. Normally the amount of rest per swim will limit your top-end speed on a workout, but that does not mean go as fast as you can all of the time.

A few guidelines:

  • The more rest you get, the faster the swim.
  • The early parts of a workout should always be easy to moderate and very deliberate.
  • Use your best swimming technique.
  • Stop the workout if you are too tired, go for it again in the future.You get to be a better swimmer by recovering from the workouts you do, not by doing more and more swimming without resting and recovering from that swimming.
  • Have fun with the workouts.
  • Change the strokes you are doing from time to time, try new things, and don't get caught in a rut.

Each workout has:

  • a warm-up
  • stroke drills or swimming technique work
  • kicking
  • pulling
  • a main set
  • a loosen or cool-down

More Reading for Swimmers on Swim Workouts:

Swim on!

Updated by Dr. John Mullen, DPT, CSCS on January 28th, 2016.