The IM Lane

If you want to maintain the transitions as part of your "pacing" and want to account for the natural "anticipation/renewal" you feel when you approach/start each new stroke... Try this... (will mean you need a clock at both ends, synchonized) 25 fly - 5s rest 50 fly - 10s rest 50 fly-back - 5s rest 50 back - 10s rest 50 back-*** - 5s rest 50 *** - 10s rest 50 ***-free - 5s rest 50 free - 10s rest 25 free At the end, take the cumulative time and strip one minute off. (easy math!) I have found that learning to work the middle 50 of each stroke in this set helps alot in keeping my head straight in the actual 400 swim. Let me know what you think. It's worked for me in the past. My training was interrupted by a head cold, but I'm back at it and tried a few of these. I did a slightly modified version, (mostly because I wasn't not confident I could keep your rest intervals straight.) 75 fly - 10s rest 50 fly-back - 10s rest 50 back - 10s rest 50 back-*** - 10s rest 50 *** - 10s rest 50 ***-free - 10s rest 75 free I did: broken 400 IM, 200 free mod, full 400 IM, 200 free mod, broken 400 IM. These were not hard efforts, more like cruise+. The add-up times on the broken 400 IMs were within 2s of each other. The full 400 IM was 10s slower than the first (faster) of the 2 broken swims. I'd hope for a bit more than 10s between my best practice swim and a meet performance, but I'll just have to wait for a meet to see how it works out. How does your add-up time compared to a best-effort full 400 IM relate to your meet performance? Interestingly, the add-up time on the broken 400s was very close to the add-up time for this set, which I have done numerous times: 8x(50/:50) done as 50 fly, 25 fly + 25 bk, 50 bk, 25 bk + 25 br, 50 br, 25 br + 25 fr, 50 fr, 50 fr mod. Of course this latter set cheats me out of 25 fly.

This was 5+ years ago, I have just started training again a month ago, and all my strokes still feel good/decent except breastroke. I am doing *** differently that I used to, but it is still very very slow. On a positive note, I feel I might could start over or re-do/re-learn my whole *** technique. I need to work on my leg/ankle flexibility for *** for sure. As I can't generate hardly any propulsion with a kick. My legs/ankles just won't grab the water! I need to find some stretches and things I could do to help my legs work more like those breastroke weirdos who walk around with their feet turned out. Any ideas? Yep! Head on over to "The Breaststroke Lane" for everything you need to know. King Frog (Allen Stark) is THE man- uhhh- frog! :cheerleader: :applaud: The Breastroke Lane - U.S. Masters Swimming Discussion Forums

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 love the 400IM. It was my favorite event to race but not my best, due to 100 yards of breastroke. I am a pigeon footed, long lanky person built for long axis strokes. I cant do a proper breastroke kick worth crap. I don't know if I'm doing anything in proper in breastroke lol. I have never raced 100-200 *** and never plan to. I just want to find a way I can keep decent momentum without too much effort in the *** section of the 400IM (where I used to get destroyed, it was pathetic, I usually used it as a resting point so I could bring home a strong free). My splits would look something like this by hundred: :53 :56 1:24 :52 This was 5+ years ago, I have just started training again a month ago, and all my strokes still feel good/decent except breastroke. I am doing *** differently that I used to, but it is still very very slow. On a positive note, I feel I might could start over or re-do/re-learn my whole *** technique. I need to work on my leg/ankle flexibility for *** for sure. As I can't generate hardly any propulsion with a kick. My legs/ankles just won't grab the water! I need to find some stretches and things I could do to help my legs work more like those breastroke weirdos who walk around with their feet turned out. Any ideas?

SCM season is almost over. I don't know if these will hold up, but current event rankings show: USMS Times Reported for Men SCM 400 IM Ages 40-44 2011 Season (2011-01-01 through 2011-12-31) 1 Brundage, Patrick W 44 4:48.34 ARIZ 2011 AZ Masters SCM State Champions USMS Times Reported for Men SCM 400 IM Ages 45-49 2011 Season (2011-01-01 through 2011-12-31) 1 Rasmussen, Anders M 48 4:52.31 TXLA South Central Regional Invitational Next year should be fun to watch!

SCM season is almost over. I don't know if these will hold up, but current event rankings show: USMS Times Reported for Men SCM 400 IM Ages 40-44 2011 Season (2011-01-01 through 2011-12-31) 1 Brundage, Patrick W 44 4:48.34 ARIZ 2011 AZ Masters SCM State Champions USMS Times Reported for Men SCM 400 IM Ages 45-49 2011 Season (2011-01-01 through 2011-12-31) 1 Rasmussen, Anders M 48 4:52.31 TXLA South Central Regional Invitational Next year should be fun to watch! why are we whispering?

I was trying to invent a set/drill to help prepare for the breaststroke pullouts in the IM, especially the 400 IM. This is what I came up with: SCY or SCM: 4x( 150 kick -no rest, straight into... 20 fly sprinty -switch to breaststroke at the flags... 30 breaststroke DPS -i.e. take the fewest strokes possible on the last 25.) I did the kick part RIMO by round. Going for the fewest breaststroke strokes possible on that last 25 forces you to NOT shorten the pullout. (My best effort was 5 SPL) I really liked this set so I decided to share it here. I'm not saying I liked the suffering on the breaststroke pullouts, but it seems to give pretty good race-simulation breaststroke pullouts with the added benefit of providing some kick endurace work. Have fun!

I was trying to invent a set/drill to help prepare for the breaststroke pullouts in the IM, especially the 400 IM. This is what I came up with: SCY or SCM: 4x( 150 kick -no rest, straight into... 20 fly sprinty -switch to breaststroke at the flags... 30 breaststroke DPS -i.e. take the fewest strokes possible on the last 25.) I did the kick part RIMO by round. Going for the fewest breaststroke strokes possible on that last 25 forces you to NOT shorten the pullout. (My best effort was 5 SPL) I really liked this set so I decided to share it here. I'm not saying I liked the suffering on the breaststroke pullouts, but it seems to give pretty good race-simulation breaststroke pullouts with the added benefit of providing some kick endurace work. Have fun! I always do back-to-*** flip turns in practice. Never open turns. That right there makes a big difference because I'm always starting off the breaststroke leg without much oxygen. And I try to always take long pullouts because my breaststroke is nothing to write home about. 5 SPL is really good - in SCY, that is the best I can do without getting silly about it.

I was trying to invent a set/drill to help prepare for the breaststroke pullouts in the IM, especially the 400 IM. This is what I came up with: SCY or SCM: 4x( 150 kick -no rest, straight into... 20 fly sprinty -switch to breaststroke at the flags... 30 breaststroke DPS -i.e. take the fewest strokes possible on the last 25.) I did the kick part RIMO by round. Going for the fewest breaststroke strokes possible on that last 25 forces you to NOT shorten the pullout. (My best effort was 5 SPL) I really liked this set so I decided to share it here. I'm not saying I liked the suffering on the breaststroke pullouts, but it seems to give pretty good race-simulation breaststroke pullouts with the added benefit of providing some kick endurace work. Have fun! Don't *** foot around, just practice what you want to get better at better breastroke pullouts in IMs so do 150 or 300 IMs just swim FL BK BR, swim them various ways fast with rest, easy speed, race simulation, neg split by 25 or 50, & desc sets but always with an emphasis on breastroke and breastroke pull outs when I race IMs, on fly & back I: 1) swim easy speed, 2) save my legs, doing smaller kicks with less force, I do one beat kick fly 3) not many SDKs & 4) breathe a lot, especially as I approach the BK to BR turn The goal is to feel pretty comfortable at the 100 in the 200 or the 200 in the 400 so I can have a fast BK to Br turn, long pull outs then work the BR, but not by spinning, but by having a fast insweep & thrust on the pull and a fast kick with more streamline glide after each kick If you go out too hard in IMs you run out of breath and your legs die, killing your kick.

Hey IMers! Will you check out my 400 IM video? It was only my second time racing the event; I only started training for it a couple of months ago. My fly is slowww :cane:; I know I need to work on my speed and keep amplitude smaller on the kick, so my feet don't come out of the water. My backstroke is slow, too; I'm mostly trying to figure out what speed to swim fly and backstroke, so I don't die early in the 400 IM. As a newbie at it, I know it will come with experience. What I would really appreciate is some stroke feedback. I know my turns were pathetically slow; that, too, will improve as I get better able to imploy my sprint-style turns, as I adapt to the demands of this event. (Flip turns are not possible, due to an inner ear disorder that causes me to get disoriented and seasick when I flip.) Thanks in advance for your help! :agree: www.youtube.com/watch

hey elaine! i saw your other thread about your turns but couldn't watch those videos anymore so here's my thoughts on my 400 im video unless you're intentionally holding on for a sec to catch your breath, there's no reason to reach up to the gutter on your fly turns. all you have to do is touch the walll in front of you, then "richocet" off the wall (the 3rd fly turn and your *** turns are more of what you should be doing on your other fly turns) are you able to stay longer underwater (streamline/flutter or few dolphin kicks) before your breakout in the backstroke? have you ever learned the old fashioned backstroke whip turn, as opposed to just an open turn? would it also make you dizzy? can you do it faster than an open turn? have you determined with your breaststroke experience, when you need oxygen and will forgo the underwater pullout? obviously, training to be able to do the pullouts at each turn would be helpful having never raced with freestyle open turns, i guess you're doing it as well as possible! the quicker/snappier you can get thru the turns, the better! with most of your turns, you don't need to reach as far as placing your palm on the wall (nor sink/pull into the walls with bent elbows, which i don't see you doing). all you have to do is touch with your fingertips, hopefullly with perfect degree of outstretch of your arms, and then bring your body around as quickly as possible (think the hand-over-ear body twist, like in breastroke turns) and legs placed in position for maximum pushoff power fly is my weak link as well. i've only ever swum the 400 im once (checked that off the list :) but for 200 im's, i try to just maintain easy speed and form during the fly; don't forget that race adrenaline usually adds a boost to your fly leg as well. since you're a breastroker, you don't want to tire yourself out too much on the back. try to build/maintain speed on the back, catching your breath after the fly and making sure you've got enough air in the lungs, going into the back-*** turn. breastroke is your forte, so Bring It on this leg, but maintain form and don't spin (unfortuantely, it's not the 100 im :D . freestyle, i would try to build to the point that you've figured out that you can do an all-you-have-left sprint. as a breastroker, i think you can really feel the building momemtum and finishing strong!, from the breaststroke through freestyle legs you'll have to play with the pacing, for each stroke leg, and for the race as a whole, to see what works best for you. remember there are FIFTEEN turns in a short course 400 im, so it's worth working on them!