This 8-week training plan is designed to transform your swimming fitness and help you achieve a faster 400m time. You’ll start with a 400m time trial to establish your baseline, then work through a series of structured sessions aimed at improving your speed, endurance, and overall technique. With focused workouts that challenge you both physically and mentally, you’ll build the strength and stamina needed to see real progress by the end of the program. Finish with a final 400m time trial and see how far you’ve come. Perfect for swimmers looking to push their limits and achieve a tangible goal.