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SwimIM

4 × 400 IM

4 × 400 IM, descending or best average

Time
≈48 min
Hard
≈21:03
in zones 4–5
Difficulty
EliteDifficulty 5 of 5 — Elite

What we typed

25 m pool. Warm up 600 mixed easy. 400 IM moderate, 40 s rest. 400 IM hard, 40 s rest. 400 IM very hard, 40 s rest. 400 IM all out. Note: or swim all four at best average. Cool down 300 easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

9 steps

25 m pool

Warm upMixed

600 mEasyZ2

SwimIm

400 mModerateZ3

Rest

40 secZ1

SwimIm

400 mHardZ4

Rest

40 secZ1

SwimIm

400 mVery hardZ5

Rest

40 secZ1

SwimIm

Or all four at best average

400 mAll outZ5

Cool down

300 mEasyZ2

Targets that fit you. Swims use Garmin's effort levels (easy, moderate, hard, all out…). Send-offs listed as clock times are the original, elite intervals — scale them to leave yourself the rest the set intends.

Scaled version

4 × 200 IM.

Build the scaled version in Forge

About this session

What it trains

IM endurance and transitions between strokes.

Who it's for

IM swimmers and strong all-round swimmers.

Related workouts

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