The IM Lane

I've a question for the experienced 400 IMers. In preparing for the 200 bk (and and very recently also the 200 br) I have found that swimming sets of 4x50 with about 8-10s between the 50s is a valuable training tool. It allows me to practice at or near race pace, yet the rest is sufficiently brief that it "feels like" a full 200, as opposed to swimming shorter distances on longer intervals. I also find that the add-up time for a strong effort on (4x50 with 8-10s rest) is a pretty good indicator of what I can expect for a full 200 in a race. I'm looking for a similar training tool for the 400 IM. For 4x100 IMO with N seconds rest between 100s, what value of N gives an add-up close to race time? Is this even a reasonable approach? It removes all of the change-stroke turns. Would it would be better to break at 50, 150 and 350? That seems cumbersome. Do broken swims or not, I tend to be faster on broken swims than I go in actual races. Coaches tend to assign broken swims during taper. The most important IM turn is the BK to Br, if you don't do them right, you'll give up time. So have it down. Correct Splitting is Critical for 400 IMs here's what's worked for me you want to feel pretty good at the 200 so you can really work the BR & FR Improve your breastroke technique You need speed and conditioning to have a strong 2 & 4 IM, be in great shape, Train for the 200, 400, 500, 800 & 1000 fr, the 200 bk & br. Develop your easy speed fly My 400 IM reminders for the 1st 200 are: BREATHE often, stay relaxed, easy speed, smooth, barely kick / save your legs Swim Faster Faster, Ande

I've a question for the experienced 400 IMers. In preparing for the 200 bk (and and very recently also the 200 br) I have found that swimming sets of 4x50 with about 8-10s between the 50s is a valuable training tool. It allows me to practice at or near race pace, yet the rest is sufficiently brief that it "feels like" a full 200, as opposed to swimming shorter distances on longer intervals. I also find that the add-up time for a strong effort on (4x50 with 8-10s rest) is a pretty good indicator of what I can expect for a full 200 in a race. I'm looking for a similar training tool for the 400 IM. For 4x100 IMO with N seconds rest between 100s, what value of N gives an add-up close to race time? Is this even a reasonable approach? It removes all of the change-stroke turns. Would it would be better to break at 50, 150 and 350? That seems cumbersome. Do broken swims or not, I tend to be faster on broken swims than I go in actual races. Coaches tend to assign broken swims during taper. The most important IM turn is the BK to Br, if you don't do them right, you'll give up time. So have it down. Correct Splitting is Critical for 400 IMs here's what's worked for me you want to feel pretty good at the 200 so you can really work the BR & FR Improve your breastroke technique You need speed and conditioning to have a strong 2 & 4 IM, be in great shape, Train for the 200, 400, 500, 800 & 1000 fr, the 200 bk & br. Develop your easy speed fly My 400 IM reminders for the 1st 200 are: BREATHE often, stay relaxed, easy speed, smooth, barely kick / save your legs Swim Faster Faster, Ande