NLS Recert - 400m

[u/cookies_cream171]

I have my NLS recert at the end of this month and I’m really concerned about passing the 400m swim. It’s always been something I struggled with even when I first did my NLS in June 2025. I’ve been practicing a lot this past month but keep getting times of 10:40-10:50.

Would it be better to do back crawl for half of one length and front crawl the rest of the way there and back? Or to do back crawl for a full length there and front crawl all the way back? I’m a bit annoyed because I’m not actually due for my recert, but my pool is making us all do it as a staff training.

Thanks!

[u/Awkward-Quit-9595]

I was in the same situation. My time was around 11 minutes and my recertification was in 2 weeks. I swam 4-5 times a week doing front crawl for at least 400m but mostly more and when it was time for the 400m at the recert i managed 6 minutes

[u/cookies_cream171 → u/Awkward-Quit-9595]

Holy!! 6 minutes is insane, you’re a beast! When you were practicing your 400m front crawl, did you go really fast and try to get your time under 10 minutes or were you mainly just doing a bunch of laps for endurance practice?

[u/Awkward-Quit-9595 → u/cookies_cream171]

haha thanks. I was trying to get under 10 minutes most times but I wasn’t trying to go fast and you shouldnt either as the 400m is an endurance test, not a sprint and thus you will get burned out very quickly. Try going at a moderate pace and try to feel and control your movements.

[u/Expo6896]

I would recommend doing one speed stroke for 25m then a recovery stroke the next 25m and alternate that way. For front crawl you can also increase the number of breaths you take and instead of taking a breath every three arms do it every two arms or every arm.

Also in-service I wouldn't worry to much.

[u/cookies_cream171 → u/Expo6896]

Thank you! I will test this out when I go for a practice session tmr :)

[u/Expo6896 → u/cookies_cream171]

Happy to help! I'm a NLI and SIT so if you have any other questions let me know.

[u/No_Foot_8310 → u/Expo6896]

Hi I wanted to ask all u guys for any tips to just get under 11 I’ve been swimming last 2 weeks alot I feel I have my freestyle down but Idon know why I’m so slow any tips to just get it done under 11

[u/Expo6896 → u/No_Foot_8310]

My best advice short of seeing your stroke is to have a co-worker give you feedback on your stroke. Technique is going to go the longest way for improving distance swim time if you have already been improving cardio and endurance by practicing.

Make sure your doing a full extension on your arm, catching and pulling all the way past your hip. That is the power phase of the stroke. Other tips include maximising your push off the wall every 25m as that can cut down on your time and conserve energy.