How to Swim the 400 IM Negative Split

12 mins read

Last Updated on September 17, 2022

If you want to learn how to swim the 400-meter Individual Medley, you should concentrate on negative splitting in each of the four hundred strokes. Focus on timed and feel-based final three 100s to build each stroke. On the second 50, swim faster. Balanced racing is also important. Developing your negative split can give you the edge in the 400-meter Individual Medley. By the end of the article, you’ll know how to swim the 400-meter Individual Medley and dominate the race.


The training for swimming 400 IM requires several different phases, depending on the individual’s goals. In general, the duration of training depends on the swimmer’s overall goal. It is essential to select the most effective training approach based on these goals and the swimmer’s experience level. A general mesocycle of 55 to 65 kilometers a week should be used for most swimmers. The last two cycles should focus on developing strength and hypertrophy.

The best swimmers in the 400 IM are essentially dominant at every stroke. Their weaknesses are limited to only one or two strokes, and they have great technique in all four. To improve your 400 IM, you should train for the 100 and 200 of each stroke. If you have very strong 50s and 100s in each stroke, you can increase your 400 IM performance dramatically. However, if your back/breast split is weak, you may want to focus on training for the 200 and 100 IMs.

The first 50 of the 400 IM is one of the toughest races in the world, so if you are not used to going fast in the first fifty, it will hurt you in the last fifty. To swim faster, make sure to develop your speed in the first fifty of each stroke and push it on the second 50. Those who practice regularly will develop the necessary stroke technique. If you haven’t yet, it is best to start slow.

The 400 Individual Medley is the most challenging event in the swimming schedule. It requires a good combination of endurance training, transitions, and energy management. The IM also requires a great deal of skill in underwater swimming. To succeed at this event, you should learn to use all four strokes. The best way to do this is to incorporate team training sessions. Those sessions should be scheduled twice a week. In addition to the individual medley, you can add in other training methods like freestyle.


When preparing for the 400 IM, the last fifty meters of each lap should be practiced to make sure you have a smooth transition to the next leg. In addition to practicing the last fifty meters of each leg, the swimmer should also practice a certain stroke technique to ensure a good finish. Many swimmers can start the race at a faster pace than their strategy suggests, but the key to success is to be prepared for both.

The formula for the 400 IM swim assumes the swimmer is balanced through all four strokes. But this is often not the case in younger medley swimmers. The formula is designed to help these swimmers develop this balance, and many coaches have noted that a balanced approach to all strokes is key. Coaches such as Dr. Jeno Tihanyi and Bill Sweetenham of the Australian National Youth Squad have coached swimmers who have successfully mastered the 400 IM.

The average age of world and Olympic medalists in the 400 IM is the lowest of all the events. In fact, no swimmer under the age of 30 has ever made a final in the 400 IM. By comparison, a swimmer aged 29 years or older has made 16 finals in the 50m freestyle since 2008.

The 400 IM began at the 1964 Tokyo Games. Eight American swimmers have won the event in the last 14 editions. Daiya Seto has the goal of upgrading her Rio medals. The Japanese swimmer won bronze, silver, and bronze in Rio. She also won the four-by-200 freestyle relay. The four-legged freestyle relay could be a great battle between Australia and the U.S.

Balanced race

Knowing how to swim a balanced 400 IM is an essential part of being a successful IM swimmer. As a kid, you have to be smart tactically and understand your own stroke and pacing. There’s no point in getting caught up in other people’s race. You have to concentrate on your own strengths and weaknesses, and don’t let yourself be distracted by the faster kids. By understanding how to swim a balanced 400 IM, you can easily beat them at their own race.

The key to swimming a balanced 400 IM is to have all facets of your strokes working in harmony. You can use a pace moderator if necessary. If your stroke is weak, you should practice your last 50 in a slower pace until it becomes second nature. This way, you will not hurt yourself trying to swim fast. You can also try to swim as fast as possible, but keep an eye on your form and your breathing.

Almost all swimmers have their favorite stroke. Focus on developing that stroke so that you can improve your overall speed and technique. In the event of the 400 IM, you should not go out too fast on the first fifty or so. This mistake will cost you near the 150-250 mark. Try to swim at an easy pace for the first 100s and then push your speed in the back half. In training, you will gradually build this stroke, which will be easier to execute.

The 400 IM is a four-stroke event that requires a balance between sprint and distance. There is no other event where all four strokes are equally important. In fact, the event is so balanced that it makes a swimmer question whether there is a higher power in the universe. And if you can balance the four strokes and eat the right food, you will improve your chances of winning. If you are interested in improving your four stroke technique, start with learning how to swim a balanced 400IM.

Positive split

Learning how to swim a 400IM negative split requires some patience. The event can be tough, so you need to avoid going out too hard the first 50 meters. This will cost you a lot later, around the 150-250 meter mark. You should aim to maintain an easy pace for the first 100 meters and push it hard on the second half. This type of speed will come naturally to you as you improve your 400IM training.

Negative splitting can be difficult, and the payoff is immense, especially during a competitive event. Those who practice negative splitting will be more confident and controllable throughout the race. It also helps swimmers avoid getting caught up by competitors. You can even get a better overall performance if you can learn how to swim 400m positive splits. But be careful not to get too carried away with it – you don’t want to make it look too obvious to your competition.

A lot of athletes perform better when they hold back their energy until the home stretch. This technique is known as negative split swimming and is used by many top-level competitive swimmers. While negative split swimming may seem easy to master, it’s not as simple as it looks. You can’t just pull it off as if it was a walk in the park. The first 25 meters are a big advantage, but it’s crucial to make the second 100 slower so that you don’t get caught up in drafting.


In the event of an Olympic Trials, you might be tempted to swim the 400 IM in the morning before the competition. But the truth is, your 400 IM time may be enough to make the final. This race is hard, so get the best experience you can. You may be surprised to know that your best times may come from Masters level swimmers, so you should be realistic. A thirty year old man could be competing on the Olympic podium by the end of this decade.

For the first 50, do not go out too fast. You will be paying for it around the 150-250 mark. Try to build up your first 50 stroke and then push your speed on the back half of the race. As you continue training, you’ll develop the speed that will make the first 50 easier. If you have difficulty with this technique, try to go slower on the first fifty strokes and work on it during training. Ideally, your 400 IM swim should be a combination of both methods.

In the 400 IM, you need both youthful athleticism and experience to compete at the top level. Your ability to pace the race correctly and deliver the ideal time is crucial to your success in the event. This experience will give you an edge over younger swimmers. That said, swimming for many years will give you a lot of valuable experience and knowledge that will help you improve your performance in this race. This article will provide you with useful information that will help you improve your time and prepare for your next 400 IM competition.

The 400 mIM results follow a similar pattern to the results from the 200-m IM. Overall, there are positive associations between experience in swimming 400 m IM and performance in middle distance races. For example, a Top-20 performance in the 400 IM is strongly associated with the number of years of experience in the 200-m IM. However, the relationship between 400 mIM and middle distance performances is smaller.

About The Author

Zeph Grant is a music fanatic. He loves all types of genres and can often be found discussing the latest album releases with friends. Zeph is also a hardcore content creator, always working on new projects in his spare time. He's an amateur food nerd, and loves knowing all sorts of random facts about food. When it comes to coffee, he's something of an expert - he knows all the best places to get a good cup of joe in town.