4000yd Swim Times
Swimming Standards By Age And Ability
What is a good 4000yd-times time?
A good 4000yd-times time is 76:15. This is the average 4000yd-times time across all ages and genders.
Male 4000yd-times Swimming Times
A good 4000yd-times time for a man is 75:00. This is the average 4000yd-times time across men of all ages.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 108:10 | 88:35 | 71:40 | 58:00 | 47:20 |
| 15 | 97:15 | 79:25 | 64:15 | 52:00 | 42:30 |
| 20 | 92:35 | 75:40 | 61:15 | 49:30 | 40:25 |
| 25 | 92:35 | 75:40 | 61:15 | 49:30 | 40:25 |
| 30 | 92:35 | 75:40 | 61:15 | 49:30 | 40:25 |
| 35 | 93:15 | 76:15 | 61:40 | 49:50 | 40:45 |
| 40 | 95:15 | 77:55 | 63:00 | 50:55 | 41:35 |
| 45 | 98:35 | 80:35 | 65:10 | 52:40 | 43:00 |
| 50 | 103:55 | 84:55 | 68:40 | 55:30 | 45:20 |
| 55 | 109:55 | 89:50 | 72:40 | 58:45 | 48:00 |
| 60 | 116:20 | 95:10 | 77:00 | 62:15 | 50:50 |
| 65 | 124:00 | 101:20 | 82:00 | 66:20 | 54:10 |
| 70 | 132:40 | 108:25 | 87:40 | 70:55 | 57:55 |
| 75 | 142:35 | 116:25 | 94:10 | 76:10 | 62:15 |
| 80 | 154:25 | 126:10 | 102:00 | 82:30 | 67:25 |
| 85 | 173:55 | 141:55 | 114:45 | 92:50 | 75:50 |
| 90 | 209:10 | 170:45 | 138:15 | 111:50 | 91:20 |
Female 4000yd-times Swimming Times
A good 4000yd-times time for a woman is 79:00. This is the average 4000yd-times time across women of all ages.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 113:55 | 93:00 | 75:15 | 60:55 | 49:45 |
| 15 | 102:10 | 83:25 | 67:30 | 54:35 | 44:35 |
| 20 | 97:15 | 79:25 | 64:15 | 52:00 | 42:30 |
| 25 | 97:15 | 79:25 | 64:15 | 52:00 | 42:30 |
| 30 | 97:15 | 79:25 | 64:15 | 52:00 | 42:30 |
| 35 | 97:55 | 80:00 | 64:40 | 52:20 | 42:45 |
| 40 | 100:00 | 81:40 | 66:05 | 53:25 | 43:40 |
| 45 | 103:25 | 84:35 | 68:25 | 55:20 | 45:15 |
| 50 | 109:05 | 89:10 | 72:05 | 58:20 | 47:40 |
| 55 | 115:20 | 94:20 | 76:15 | 61:40 | 50:20 |
| 60 | 122:15 | 99:55 | 80:50 | 65:25 | 53:25 |
| 65 | 130:15 | 106:25 | 86:05 | 69:40 | 56:55 |
| 70 | 139:20 | 113:55 | 92:05 | 74:35 | 60:55 |
| 75 | 149:40 | 122:20 | 98:55 | 80:00 | 65:20 |
| 80 | 162:15 | 132:35 | 107:15 | 86:40 | 70:45 |
| 85 | 182:35 | 149:05 | 120:35 | 97:35 | 79:40 |
| 90 | 219:40 | 179:25 | 145:10 | 117:25 | 95:55 |
What do the swimming abilities mean?
Beginner
Faster than 5% of swimmers. Has started swimming and has swum for at least a month.
Novice
Faster than 20% of swimmers. Has swum regularly for at least six months.
Intermediate
Faster than 50% of swimmers. Has swum regularly for at least two years.
Advanced
Faster than 80% of swimmers. Has swum for over five years.
Elite
Faster than 95% of swimmers. Has dedicated over five years to become competitive.
How do I improve my 4000yd-times time?
Improving your 4000yd-times time requires a combination of consistent practice, proper technique, and strategic training. Here are some key strategies to help you get faster:
Swim Regularly
The more you swim, the more comfortable and efficient you'll become in the water. Aim to swim at least 3-4 times a week to build endurance and improve your overall performance.
Focus on Technique
Proper swimming technique is crucial for speed and efficiency. Work on your stroke mechanics, breathing, and body positioning. Consider working with a coach or using video analysis to identify areas for improvement.
Interval Training
Interval training involves alternating between high-intensity and low-intensity swimming. This type of training can help you build speed and endurance, which are essential for improving your 4000yd-times time.
Strength Training
Building strength, particularly in your core, shoulders, and legs, can significantly improve your swimming performance. Incorporate dryland exercises like planks, pull-ups, and squats into your routine.
Practice Race Pace
Simulate race conditions by swimming at your target pace during training. This will help you get used to the speed and effort required to achieve your goal time.
Rest and Recovery
Overtraining can lead to fatigue and injury, which can hinder your progress. Make sure to include rest days in your training schedule and prioritize recovery techniques like stretching, foam rolling, and proper nutrition.
Set Realistic Goals
Break down your overall goal into smaller, achievable milestones. Tracking your progress and celebrating small victories can keep you motivated and focused on your long-term objectives.
Remember, improvement takes time and dedication. Stay consistent, listen to your body, and enjoy the process of becoming a faster and more efficient swimmer.
FAQs
Here are some frequently asked questions about 4000yd-times swimming times.
What is a good 4000yd-times time?
A good 4000yd-times time varies based on your experience level, age, and goals. Check the time tables above to see where you stand compared to others.
How often should I swim 4000yd-times?
For improvement, try to swim this distance 2-3 times per week. Make sure to include adequate rest between sessions and mix in other distances for variety.
Should I focus on speed or technique?
Always prioritize proper technique over speed. Good technique will naturally lead to faster times, while rushing with poor form can lead to injury and slower progress.
How do I pace myself for 4000yd-times?
Start at a comfortable pace that you can maintain throughout the distance. Use the split times above as a guide, and try to maintain consistent splits rather than starting too fast.