Swimming · IM
4 × 400 IM
4 × 400 IM, descending or best average
WHAT IT TRAINS
IM endurance and transitions between strokes.
WHO IT'S FOR
IM swimmers and strong all-round swimmers.
HOW TO DO IT
- 01Warm up 600 mixed.
- 024 × 400 individual medley, descending (each faster) or best average, 30–45 seconds' rest.
- 03Cool down 300.
SCALED VERSION
4 × 200 IM.
Build the scaled version in Forge →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.
THE WORKOUT, STEP BY STEP
SWIMMING
4 × 400 IM
4 × 400 IM, descending or best average · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/4x400-im
WARMUP600 mTarget: Swim instruction: EasyMIXED
MAIN400 mTarget: Swim instruction: ModerateIM
REST40 sec rest
MAIN400 mTarget: Swim instruction: HardIM
REST40 sec rest
MAIN400 mTarget: Swim instruction: Very HardIM
REST40 sec rest
MAIN400 mTarget: Swim instruction: All OutIM
Or swim all four at best average.
COOLDOWN300 mTarget: Swim instruction: Easy
RELATED WORKOUTS
- SwimmingIMDifficulty 5 of 5 — Elite
Lochte's Brutal IM Set
4 rounds: 2×100 fly from a dive · 2×50 back · 100 free · 400 IM all-out
1 h 15Inspired by Ryan LochteElite · scaled version inside - SwimmingSpeedDifficulty 4 of 5 — Very hard
3 × 100 Fly, Race Quality
3 × 100 butterfly descending, 200 easy between
45 min
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