We just had a discussion of this race in the General Forum. It may help, though one of the workouts was pretty Olympic. See the "And now how do I fall in love with the 400 IM" posted by me, back in February? A few pages back, anyway. People had some good suggestions.
There are two basic routines.
First, try to swim as many 400IM's in an hour with sufficient rest between each one such that you can swim at 100% cadiac output.
However, in order to get your fastest competitive time, you need to also swim broken 400's. For example, swim a 50 fly (rest), then swim 50 fly and 50 back (rest), then swim 50 back and 50 *** (rest), then 50 *** and 50 free (rest), and finally 50 free. Swim this routine at 110%. Have sufficient rest between each 400 so that you can go 110%. This routine is good because it lets you practice the transitions between each stroke.
Another approach is to swim 100's in each stroke with sufficient rest to swim 110%.:wave:
All the above should keep you in pain!
Good luck!
