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Swim England 400m challenge

April 06 2022 6 min read

Swimming is a great way to way to keep fit, and when done properly, it can help you burn off calories. It creates less strain on your joints than running, and the natural resistance of the water helps to tone and strengthen your muscles for a full body workout.

It helps out your cardiovascular system too, as every length of the pool helps get your blood pumping. So if you like to blitz the butterfly or fancy the freestyle, why not push yourself with a new swim challenge?

Well, we’ve got some great news for you. We’ve teamed up with Swim England once more to bring back the 400m swim challenge.

However, before you dive in at the deep end, get yourself prepared to take on the challenge with our expert training programme. We’ve put together some exercises to help you develop your swimming technique, so you can swim stronger and faster.


  • Swim two casual lengths of the pool using any stroke of your choice
  • Keep your body and breathing relaxed as you swim


  • While holding the side of the pool for support, extend your legs and kick for 20 seconds
  • Rest and repeat two more times
  • Try and keep your hips as close as you can to the surface of the water as you kick

By making sure your hips stay high, your form will stay perfect and will help engage your core while you’re kicking.


  • While using a float, swim four lengths of the pool using any kick of your choice
  • Swim four lengths of the pool using any stroke of your choice
  • Keep at a steady pace as you’re swimming, resting for 20-30 seconds after each length

By resting after each length and maintaining a constant swimming pace, you’ll keep your breathing and heart rate steady. Pushing yourself too hard won’t do you any favours, and you’ll strain yourself to finish the workout.


  • Swim two casual lengths of the pool using any stroke of your choice
  • Extend your stroke as you swim to stretch your muscles and aid recovery

Once you’re limbered up and feel like you’re ready to put yourself to the test, head down to your local Fitness First gym between the 19th - 25th of November.

Why not take this opportunity to upgrade your swimming gear too? Our range of men and women’s swimwear with give you that extra push to help you set your 400m personal best.


Swim England's free Just Swim membership supports individuals like yourself to get more out of your trips to the swimming pool.

Access tips and advice from Swim England’s team of experts on how to improve your stroke technique and monthly workouts to mix up your weekly workout. They also have a 2000m fitness training plan if you’re looking for some extra guidance on what to do in the pool. There are also some great savings on swimming kit and events.

Find out more and join for free today.