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Speedo
March 14th, 2010, 11:48 AM
I've traditionally been more of a sprinter, but I've decided to give the 400 free a try next weekend. I'm interested in ideas of how I should pace the race since I just have some vague thoughts on how to do this (e.g cruise the first 200, then slightly decend the last 2 100s). But I really don't what pace I can sustain for 5min, and I'd rather not have any pianos falling. I haven't done any testing regarding this, but I'm pretty familiar with sendoffs that I can make in practice.

I also have 50-100-200 times that may give some perspective- I suppose it depends on the individual to a large degree, but is there some general rule that can be applied (e.g your first 200 should be your best 200 time +10sec) based on your times from shorter races, or should I be looking at this differently?

Thanks in advance.

Glenn
March 14th, 2010, 11:57 AM
My best advice on a 400/500 is this.......You can't win a 400 in the first 100, but you can lose it in the first 100. Go easy and build.

knelson
March 14th, 2010, 04:07 PM
Your 200 time +10 seconds probably isn't a bad working assumption. The first 200 should be comfortable, but reasonably fast. Take it easy on the legs unless you think you've got a great kick. Then try to start picking it up. I wouldn't suggest taking it into a different gear, just think about a gradual build and then give it all you've got left for the final 50.

ande
March 14th, 2010, 05:34 PM
I've written about how to correctly swim 400's / 500's in Swim Faster Faster


Tip 106 You Can Fake a 50 but You Can't Fake a 400


Tip 222 The 400 Free is a Sprint



Tip 88 Training for 1650


Tip 98 How to Split an 800

What are your current 50 / 100 / 200 / 400 times?

Michael Blatt
March 14th, 2010, 10:27 PM
My best advice on a 400/500 is this.......You can't win a 400 in the first 100, but you can lose it in the first 100. Go easy and build.

I'll second Glenn's advice.

What worked for me was building the 1st 100, to avoid swimming it too fast while also not going out too slow. Then increase the perceived effort a little bit on each of the following 100's, trying to hold the same pace throughout each 100.

Speedo
March 15th, 2010, 10:06 AM
Thanks for all of the advice! In summary, it seems I don't have a key component of the race, which is an idea of proper pace. I'm sure I'll have a better idea of what that should be after the race :)

I think I'll just try for what I think is my 200 time +10sec for the first half, since I kind of know what that would feel like, with a weaker 6-beat kick. As Kirk suggested, I may then try to gradually pick up the kick to maintain the pace of the 1st 200.

Ande, in the last meet I swam (2mos ago), my 50-100-200 times were 22-high, 50-low, and 1:53-low. I have not done the 400 before so I don't have a time for that. I remember a while back you had posted some criteria to identify if you are a sprinter or distance-oriented (i.e doubling your 100 time and adding >10sec = sprinter). In my case, I need to add 13sec, so it seems I'm leaning more towards sprinting- Do you think someone with this time distribution should swim the race differently?

qbrain
March 15th, 2010, 10:27 AM
Do you think someone with this time distribution should swim the race differently?

Like, as a spectator? :bolt:

Speedo
March 15th, 2010, 10:41 AM
Like, as a spectator? :bolt:
I'm a neutral party in your gridge with Wolf. Don't make me rethink that :)

orca1946
March 15th, 2010, 06:59 PM
A 500 OK but where will you find a 400 ?

Easy to 250 then build up to your fastest speed at the end.

Speedo
March 15th, 2010, 08:10 PM
A 500 OK but where will you find a 400 ?

Easy to 250 then build up to your fastest speed at the end.
Thanks Oz. The Albatross Open (http://www.pvmasters.org/albatross.htm) is putting on a 400 free this weekend- it's a SCM meet.