Tips for racing a 400 IM?

I like the 400IM but am not good at it by any stretch of the imagination. My hubby is though. He negative splits every 100, except maybe the fly, 'cause of the start. I usually negative split it or come close, but again, I'm not the guru.

I like this race because of its variety, though I am not fast. But I posted a thread in 2007 about how to train for it. Memory tells me some people liked to build each 25 of each stroke; also people liked to save their legs if possible during the backstroke because if they didn't they found themselves a little doomed for the *** and free. Also they said to have good turns/transitions. I say make it an adventure! Let it be smooth and easy! Enjoy the variety! Don't worry about your time! Pretend it's a practice.

I wrote about this in swim faster faster wear your fast suit fast turns fly: cruise it, save your legs, not many SDKs, breathe every stroke back: breathe often, smooth and fast, save your legs, light kick ***: work it, do full pull outs, swim strong and smooth free: turn on your kick and bring it home with what ever you have left it's good to negative split the back, *** and free. remember proper pacing give up time on the front end to gain time on the back end Any of you 400 IMers out there, any ideas or thoughts on racing strategy? I'm in decent shape but was sure as heck never a 400 IMer (never did it as a kid and have done it twice as a masters). Did a 4:56 during winter training season and not killing myself. Just swam it smooth. Plan on possibly swimming it in a few weeks (also unrested/ untapered.) Just want to swim the darn thing. I may even just wear my practice suit. Am a flyer and freestyler. Been working on back and *** (not too much.) Ideas? Negative split each 100 of each stroke? Is that a bad race strategy? I'm just so clueless on this event. Thanks!

the only way i can swim it. go out in the fly, hang on in the back(my worst stroke_) strong in the ***(my best stroke) and try to bring it home in the free. of course, i have been accused of resting on the backstroke too much and hugging walls on turns.:rofl:

I wrote about this in swim faster faster wear your fast suit fast turns fly: cruise it, save your legs, not many SDKs, breathe every stroke back: breathe often, smooth and fast, save your legs, light kick ***: work it, do full pull outs, swim strong and smooth free: turn on your kick and bring it home with what ever you have left it's good to negative split the back, *** and free. remember proper pacing give up time on the front end to gain time on the back end good advice ande.. breath every stroke on fly? i got chastised by a coach for doing that on a 200 fly. but it would make sense esp. since i am asthmatic. right now on 2 different steroids, inhaler and singular:roids:

I try to stay smooth in all stroke. I am a good fly & back swimmer, but slow way down in the BR, then pull hard in the free.

breath every stroke on fly? i got chastised by a coach for doing that on a 200 fly. but it would make sense esp. It makes sense simply b/c it makes sense. Didn't Summer Sanders revolutionize distance fly by breathing every stroke in Barcelona 1992??? I would add that on the fly your recovery should be ab-so-lute-ly loose, kinda like you're dropping them in the water. This helps conserve energy. For the 400 IM... you're gonna need it. The 100 fly should be roughly equal to the last 100 free. So if you go out in 1:07, your free should be a 1:07, unless of course either of those 2 strokes is hands down your worst stroke, then you make adjustments. This goes for the 200IM as well, something lost on most masters swimmers, even national top 10 and FINA top 10. Yes. I'm serious. Look at how the Big Guns of elite swimming split their IMs.

Great tips. Thanks all. Karen, you are FAST in the 400 IM! I'm glad to hear that you and your super fast husband try and negative split the 100s by stroke. Will be a challenge for me. Aren't you swimming it at nationals and you're seeded 4th? Good luck!! :bow: Ande, was certainly planning on taking it out EZ on fly. For sure! I don't kick, so no kicking on back will be easy. The *** will be the hardest part. I'll really work it. I'll worry about training for the 400 IM after this meet. :violin: Guess I'm doing it backwards. Race first. Train for it afterwards. :lmao: Fast suit? Guh. I'll chew on it. Isobel - I agree. Need to have fun. I tend to get lost in the event it's so long! Swimcat, *** is my worst. I will spare everyone the details. Carlos, great reminder on the split for the 100 fly vs. 100 fr. Should be interesting to see how I split it. Can't say I can breathe every stroke on the 100 fly - but I may come close! Orca, lucky dog! Only one weak stroke for you!? I have two weak ones. Not good on the IM.

I wish I had listen to tips like this before I swam the 400 way back when. I was going to swim the 400 im for the first time in 8yrs, in our conference championships. my coach just said have fun with it. I set a personal best in the 100fly out in 52.?? then something like 109, 114 and 106 felt good until the free then someone put concrete shoes on me...in the evening I slowed down the fly to 55 and was able to reduce my over time from 4:21 to 4:18 so there is lots to be said about holding back in the opening 100.

It makes sense simply b/c it makes sense. Didn't Summer Sanders revolutionize distance fly by breathing every stroke in Barcelona 1992??? I would add that on the fly your recovery should be ab-so-lute-ly loose, kinda like you're dropping them in the water. This helps conserve energy. For the 400 IM... you're gonna need it. The 100 fly should be roughly equal to the last 100 free. So if you go out in 1:07, your free should be a 1:07, unless of course either of those 2 strokes is hands down your worst stroke, then you make adjustments. This goes for the 200IM as well, something lost on most masters swimmers, even national top 10 and FINA top 10. Yes. I'm serious. Look at how the Big Guns of elite swimming split their IMs. carlos, you are right.... richard quick told me the same thing about summers... i wish i could find an old video... question for all- what about breathing to the side like mel stewart? who does it? and who does it on R,L. S drills? btw, not going to mess with side breathing right before a big meet.