IMers, We're Jacks & Jills of all trades
Fly back *** free
We gotta have speed but we gotta last to finish fast.
It takes strategy & conditioning.
We train equal amounts of all 4 or have a fatal flaw.
We try to make our worst stroke not so bad.
It's worked well for Ryan Michael Eric, Ariana Kirsty & Stephony
What did you do in practice today?
the breastroke lane
The Middle Distance Lane
The Backstroke Lane
The Butterfly Lane
The SDK Lane
The Taper Lane
The Distance Lane
The IM Lane
The Sprint Free Lane
The Pool Deck
here's how I swim 400 IM's
FL Easy speed, 3 or 4 SDKs, barely kick, breathe every stroke, stay smooth, go 5 or 6 seconds slower than best 100 FL
BK easy speed, light kick, 3 or 4 SDKs, breathe often, take a couple extra breaths before the BK to BR turn, probably 3 or 4 seconds slower than my 2nd 100 of well split 200 bk, you need to feel pretty good at the 200 instead of being done and dying and yet having 200 left
BK to BR turn
flip it fast, nail it, push off hard, streamline skinny, glide far
many swimmers do slow open turns and sneak extra breaths
BR push off hard, glide far, do complete pull outs,
go fast but be smooth and powerful, put more of a streamlined pause after each kick
FR work it, I used to do it, 50 2 beat kick, 50 6 beat kick, but I now do and recommend a 6 beat kick the whole way. Just go as fast as you can and bring it home strong.
younger skinny well conditioned swimmers swim a lot harder on their 400 IM's they do more SDKs off each wall (like 6 to 8)
For proper pacing of a 400 IM, how should the 100 splits compare to the second half of the respective 200 stroke events? For example, should the back leg of the IM be slower than the second half of a properly-split 200 back? Ditto for the other strokes?
here's how I swim 400 IM's
FL Easy speed, 3 or 4 SDKs, barely kick, breathe every stroke, stay smooth, go 5 or 6 seconds slower than best 100 FL
BK easy speed, light kick, 3 or 4 SDKs, breathe often, take a couple extra breaths before the BK to BR turn, probably 3 or 4 seconds slower than my 2nd 100 of well split 200 bk, you need to feel pretty good at the 200 instead of being done and dying and yet having 200 left
BK to BR turn
flip it fast, nail it, push off hard, streamline skinny, glide far
many swimmers do slow open turns and sneak extra breaths
BR push off hard, glide far, do complete pull outs,
go fast but be smooth and powerful, put more of a streamlined pause after each kick
FR work it, I used to do it, 50 2 beat kick, 50 6 beat kick, but I now do and recommend a 6 beat kick the whole way. Just go as fast as you can and bring it home strong.
younger skinny well conditioned swimmers swim a lot harder on their 400 IM's they do more SDKs off each wall (like 6 to 8)
For proper pacing of a 400 IM, how should the 100 splits compare to the second half of the respective 200 stroke events? For example, should the back leg of the IM be slower than the second half of a properly-split 200 back? Ditto for the other strokes?
