Swimming 400 meters is a common distance used in competitive swimming events. It requires an impressive mix of strength, speed, and endurance to complete successfully. But just how long does it take the average swimmer to cover this distance?
Beginner swimmers should aim to complete the 400m swim in 8-12 minutes, while intermediate swimmers can expect to finish in 6-8 minutes using a freestyle method. To help improve your time, focus on building up your endurance and technique.
Table of Contents
Average Time to Swim 400m
The average 400m swim time depends on many factors, including the swimmer’s strength and endurance level, as well as the distance of their strokes. Swimmers who are new to the sport should focus on developing good technique before attempting to increase their speed.
Competitive swimmers typically finish 400m in around 4-5 minutes, depending on their skill level. Professionals and Olympic swimmers can complete the course in 3-4 minutes with ease.
Your average time will depend on your age and gender. below is a complete break down of the average times for most new swimmer over 400m by age. You can use this data to estimate your times.
Average Time to Swim 400m Males Free Style
| Age | Average Time to Swim 400m Male |
| 15 -20 | 00:09:56 |
| 20-25 | 00:08:40 |
| 25-30 | 00:09:04 |
| 30-35 | 00:09:24 |
| 35-40 | 00:09:44 |
| 40-45 | 00:10:04 |
| 45-50 | 00:11:20 |
| 50-55 | 00:11:44 |
| 55-60 | 00:12:12 |
| 60-65 | 00:20:04 |
Average Time to Swim 400m Females Free Style
| Age | Average Time to Swim 400m Female |
| 15 -20 | 00:11:24 |
| 20-25 | 00:10:16 |
| 25-30 | 00:10:44 |
| 30-35 | 00:10:52 |
| 35-40 | 00:10:56 |
| 40-45 | 00:11:08 |
| 45-50 | 00:11:32 |
| 50-55 | 00:12:04 |
| 55-60 | 00:12:44 |
| 60-65 | 00:14:20 |
Check out my big swim data analytics that contains every swimming distance by age and gender in a full comparison table for beginners and intermediates. You can compare your swim average times against every distance in your age and ability group.
Average Time to Swim 400m Breaststroke
For beginners, the average time to complete a 400m breaststroke swim is 10-14 minutes. Intermediate swimmers can typically complete the swim in 6-7 minutes, while professional swimmers can finish in 4:30-5 minutes.
Again it depends on your ability level, age and gender. The tables below break down the average a beginner can swim 400m breaststroke.
Average 400m Time Breaststroke For Men
| Age | Average Time to Swim 400m Male Breaststroke |
| 15-20 | 00:10:12 |
| 20-25 | 00:08:56 |
| 25-30 | 00:09:20 |
| 30-35 | 00:09:36 |
| 35-40 | 00:10:00 |
| 40-45 | 00:10:24 |
| 45-50 | 00:11:36 |
| 50-55 | 00:12:00 |
| 55-60 | 00:12:28 |
| 60-65 | 00:12:52 |
Average 400m Time Breaststroke For Women
| Age | Average Time to Swim 400m Female Breaststroke |
| 15-20 | 00:11:40 |
| 20-25 | 00:10:32 |
| 35-30 | 00:11:00 |
| 30-35 | 00:11:08 |
| 35-40 | 00:11:16 |
| 40-45 | 00:11:32 |
| 45-50 | 00:11:48 |
| 50-55 | 00:12:20 |
| 55-60 | 00:13:00 |
| 60-65 | 00:14:36 |
Other Swimming Distances You Might Like
Is It Hard to Swim 400m In 9 Minutes?
Swimming 400m in 9 minutes is possible for intermediate swimmers, but there’s a lot of room to improve. Beginner swimmers should focus on developing a proper swimming technique before attempting to increase their speed.
With practice and dedication, you can soon find yourself completing the swim in under 8 minutes or less.
No matter your skill level, the key to improving your 400m swim time is consistent and proper technique. Focus on building up your endurance, perfecting your stroke, and working on your speed and you’ll soon find yourself swimming faster than ever before.
5 Ways To Improve 400m Swim Time
1. Focus on technique: Make sure your stroke is efficient and consistent. Work on controlling your breathing as you swim and practice drills to refine your movements.
2. Increase distance per stroke: Improving the distance you can cover with each stroke will naturally help shave seconds off of your overall time.
3. Add sprints: Sprinting is a great way to build up your speed and improve your endurance. Try adding sprints into your training routine.
4. Visualize success: Before each swim, spend some time visualizing yourself completing the 400m in record-breaking time. This mental practice can help boost your confidence when it comes time to race.
5. Don’t forget to rest: Resting is just as important as training when it comes to improving your swim time. Make sure you take time off in between practices and ensure you get enough sleep.
Follow these tips, and you’ll soon be swimming the 400m faster than ever before.
How Many Calories Can You Burn Swimming 400m
Swimming 400m can burn anywhere from 180 to 360 calories depending on your weight, stroke, speed and duration. On average, a person weighing 180 pounds will burn around 185 calories swimming 400m. The amount of calories burned increases with the intensity of the swim.
For example, if you swim at a fast pace for 400m, you can expect to burn up to 360 calories. It’s important to note that the amount of calories burned while swimming can vary greatly depending on the individual.
If you’re looking to burn more calories, try adding sprints and drills into your swim or increase the distance of each stroke. By doing so, you will get a more intense workout and burn even more calories.
Average Time to Swim 400m Summary
For beginners, the average time to complete a 400m swim is 10-14 minutes. Intermediate swimmers can typically complete the swim in 6-7 minutes, while professional swimmers can finish in 4:30-5 minutes. With practice and dedication, you can soon find yourself completing the swim in under 8 minutes!
