Need to be able to swim 400m in 7.5/8mins

Hey guys,

I have this lifeguard course in January and I need to be able to swim 400m in less than 8 mins! So I'm aiming for 7min30secs as it gives room for mistakes/off-days. The problem I've got is that I haven't swam in years!! I don't even know if I can swim anymore :s-smilie:

, I think I'll book like a 1-2-1 lesson with someone so that they can advice me on what I'm doing wrong now that it's been so long.

However, it's not just that, I don't know how to train for it? Do I try to do the 400m at once? or start slower and build up? I don't even know how many lengths that is!! :redface:

If anyone could help it'd be great :s-smilie:

Reply 1

99redballoons

I'd recommend a 3-day-a-week training schedule; maybe something like this.
Monday:
300m Warmup
100m
200m
300m
400m
500m
And back down to 100m. Take 30 seconds rest in between each set, swim at 75% pace. 300m warm down.

Wednesday:
300m Warmup
(50 sprint, 50 slow) x 10
300m @ 75% pace
(50 sprint, 50 slow) x 5
300m Warm down

Saturday:
Same as Monday :P

It'll help build your endurance as well as your mid-speed sprinting speed. You can adjust distances to your liking / ability, but I highly recommend something like that for the type of swimming you need to do.

Reply 2

Bear_Grylls

Just start with 400m and keep doing it, ive just finished my lifeguard course and during the one week period my times have shot up due to the continuous swimming. Although i never had to swim 400m, are you doing the nplq?

On our course they said you have to be able to swim 400m, but we were never actually asked to do so, could be the same for you, its just used to filter out those who couldnt do it.

Also if your pool is the standard 25m then it'll be 16 lengths

Reply 3

Fluent in Lies

Why would a lifeguard have to swim 400m? In a 50m pool you're going to have to swim max 25m to the nearest side - or 50m if you really want to get down to the shallow end.

Reply 4

Fluent in Lies

Or do a set of broken 400s

1x400m
2x200m
4x100m
8x50m

Reply 5

lodzinski

assuming 25m lengths that would be 16 lengths - giving you 28 seconds a length for a target time of 7.30 or thereabouts I would say start off with one length under that time (should be v. easy) then go for 100m in under 2 mins, 200 under 3.30 etc. I would say allowing for fatigue you would need to be putting in 25 second lengths comfortably to be able to meet that time well.

Reply 6

-Cadi-

you guys rock, i'll try them all and see what suits me best! thank you :biggrin:

does it sound like a lot to you guys? being able to swim that length in that amount of time, i mean. Cause it sounds like a lot to me! lol

fluent in lies & Bear_Grylls: it's an LSA Surf Lifeguard Award