4km Swim Workouts

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Four Kilometres. Zero Boredom.

Four kilometres is a decent amount of time in the pool. It can feel like even longer when you're just following the black line with no plan. 

This Workout Package includes 10 structured 4km swim sessions designed to give your swims more variety, purpose and direction. Whether you're training for a triathlon, building your swimming fitness, or simply enjoy getting in the pool and putting in some solid kilometres, these sessions give you a clear plan from start to finish.

The Raw Endurance approach is about making training simple, purposeful and enjoyable. Rather than swimming endless laps just to hit 4km, you'll work through a mix of technique drills, endurance sets, intervals, different strokes and faster efforts. Every session has something different going on, so the kilometres don't feel quite so long.

The Program Outline

No More Making It Up As You Go:
Turn up, check the session and get swimming. Each workout is already planned so you don't have to spend your time at the wall trying to decide what comes next.

Longer Doesn't Have To Mean Boring:
Four kilometres gives you plenty of room to mix things up. Expect different set structures, drills, intervals, endurance work and changing efforts throughout the sessions.

Train With Purpose:
Every session has a clear focus. Some will challenge your endurance, others will work on technique or pacing, while some will give you a chance to push the pace and see what you've got.

Build Endurance:
Whether you're preparing for an Ironman, an open water swim race, or simply want to handle longer sessions comfortably, you'll get better at settling into a rhythm, managing your effort and staying focused as the distance builds

Perfect for Solo Swimmers:
Can't make swim squad? Prefer doing your own thing? These sessions give you a structured workout to follow without needing a coach on pool deck. Just turn up, get in and get it done.

Prerequisites

This package is designed for experienced swimmers who are comfortable with 60min+ in the water. It is particularly suited for triathletes, regular lap swimmers and anyone looking to add more structure and variety to their swims.

Please note: All distances are based on metres (m), not yards (yd).

Testimonials

"I do most of my swimming on my own, so having a proper 4km session to follow makes the longer swims much easier. There's always something different to focus on." — Simon