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!
Sadly, I'm a *** stroker so to pos. split that one :dunno:
It might not be so bad. It shows you were working the breaststroke.
Here's the thing. You should negative split the back because the first 50 is to your feet, but the second 50 is to your hand. You don't have to actually swim faster on that second 50 to get a better split. On free the same thing applies, plus it's the end of the race so you're giving it your all at the end. That leaves ***. It's probably good to keep your two 50 splits close, but I don't really see the need to negative split.
The negative split, according to my coach, within each 100 comes from your muscles adjusting the first 25 of each to the change in stroke.
I agree w/ your coach.
As far as training for the IMs -- and not just the 400 -- it's good to focus on one stroke for about a week, IM sets for a week, a 2nd stroke for a week, IM sets for a week, a third stroke for a week, IM sets for a week. Rather. Rinse. Repeat.
This allows you to fine tune and train for all the strokes. And the IM training gets your body used to the unique fatigue that one gets from swimming IM.
Some mileage may vary...
