How can I improve my 400m freestyle time? (2023)

Table of Contents

How can I improve my freestyle time?

Here are six ways to do just that:
  1. Work on Your Balance. Having improper balance in the water is the number one thing that'll put the breaks on your swimming speed. ...
  2. Build an Impressive Kick. ...
  3. Master Your Pull. ...
  4. Get As Long As Possible. ...
  5. Rotate From Side to Side. ...
  6. Work on Your Breathing. ...
  7. Work Your Underwaters. ...
  8. Measure Your Progress.
5 Nov 2020

(Video) How To Swim 400m In Less Than 8 Minutes! | Swimming Training & Tips
(Global Triathlon Network)
What is a good time for 400m freestyle?

What is a good 400m swim time? A good 400m time is 07:43. This is the average 400m time across all ages and genders.

How do I pace myself for a 400m swim?

For example, if a swimmer had a 200m time of 2:00.00 the aim would be to swim the 1st 200m at between 2:05 - 2:06 slowing the pace for the 2nd 200m to finish with a split of between 2:05.50 - 2:07.50 giving an overall 400m race time of between 4:10.50 to 4:13.50 maximum to minimum possible.

(Video) Masters swimming workout improve your speed in 400m freestyle 3
(The WEST way to swim)
How do you mentally prepare for a 400m?

Visualize how you want your race to go -- The day before your race you have to think it through. Run your race in your head as many times as you need to, just so that mentally you know your plan. See yourself running a good race and 9 times out of 10 you'll run a good race.

(Video) Masters swimming workout improve your speed in 400m freestyle 4
(The WEST way to swim)
Why is 400m so hard?

It's harder than the 800m because a 400m athlete needs to keep a longer time of faster speed. Whereas, 800m runners can pace themselves. The shorter distance (400m) does not allow athletes to have any slack, since they would not have many chances to pass over their opponents if an athlete were lagged too behind.

(Video) Training for the 400m Free
(Cody Miller)
What is the weakness of freestyle?

The disadvantage of Freestyle is the breathing . While you are swimming , your face is facing down so you have to breathe to the side. The combination of breathing and swimming makes it one of the most difficult strokes to master.

(Video) Masters swimming workout improve your speed in 400m freestyle 1
(The WEST way to swim)
How fast should a 14 year old run 400m?

A “good” time for a 14 year-old male would fall somewhere under 60 seconds (competitive, in the 56–58 second range). A “good” time for a 14 year-old female would fall somewhere under 65 seconds (competitive, in the 61–63 second range).

(Video) How to Pace for Long Distance Swims
(Fares Ksebati)
What is a good 400m time by age?

Average 400m time by age
Good 400m Time
18 Year Old52.5 Seconds
19 Year Old50.5 Seconds
20 Year Old50 Seconds
21+ Year Old49 Seconds
2 more rows
2 Oct 2021

(Video) How to run 400m like Michael Johnson
(The Way to Win)
Is swimming 400m hard?

If you don't know how to swim, such a swim would be impossible. If you know how to swim to some degree and are relatively comfortable in water, 400 meters is not that difficult. Most triathlons are held at lakes. However, there are some that do use a pool, but most are held in open water environments.

(Video) Masters swimming workout improve your speed in 400m freestyle 2
(The WEST way to swim)
How can I swim 400m without getting tired?

How to Swim Freestyle Without Getting Tired (5 Easy Steps)
  1. Use Trickle Breathing. Holding your breath while swimming can be useful for sprinting short distances. ...
  2. Get The Right Body Position. ...
  3. Pace Your Swimming Better. ...
  4. Swim More Often.
9 Nov 2020

(Video) How To Swim Without Getting Tired | Essential Tips For Swimming
(Global Triathlon Network)

How do I train for a 400 sprint?

In essence the Finn's research helped Anderson conclude that a good 400 training program needs the following: 100s run at close to full speed with full recoveries (5-8 minutes) 300s run at close to full speed with full recoveries (8 minutes or longer) 400s run at close to full speed with short recoveries (3 minutes)

(Video) How To Swim 20 Seconds Faster (Per 100m)
(Effortless Swimming)
How do you breathe 400m?

Inhale with the mouth, exhale with the nose. How this will improve your times in time. You take in a large amount of air on the inhale, as you exhale you push out through the nose losing small amounts slowly.

How can I improve my 400m freestyle time? (2023)
What makes a good 400 runner?

You need to have good basic speed and a great, relaxed running technique. You also need to enjoy training and the odd tough workout (or two!). Many 200m runners make great 400m runners and you can always build up to the 1-lap race as you progress as an athlete.

DO blocks make you faster 400m?

Block starts are not necessary for the 400m, but you should really start practicing with them if you want to better your time. Blocks do benefit you by helping you get off the line better and have a successful start to your 400.

Is 2 minutes good for 400m?

Originally Answered: Is 2:00 minutes for 400m bad for a new track runner that has never played sports or done lots of physical activity? Yes. If you are aiming to do the 400m competitively, 2 minutes is more then double what the other runners will be doing.

Why is freestyle so difficult?

Being in a horizontal position leads to proprioception difficulties. This means that your body has difficulty perceiving its own position in space. This is the reason why a lot of swimmers, good and bad, cross-over in the front of the stroke in freestyle.

What are the two basic skills used in freestyle?

Olympian Swimming Skills: Five Ways to Improve Your Freestyle...
  • Alternate Breathing. It's important to practice breathing on both sides of your stroke. ...
  • Kick, Kick and More Kick. For freestyle, you must develop a strong kick. ...
  • Balance. When you are taking a freestyle stroke, stay in line. ...
  • Breathing. ...
  • Hand Position.
15 Sept 2011

What is a good time for a high school girl 400m?

A “decent” time for a high school female in the 400m is right around a minute. A competitive time would be something less than that; usually around 56–59 seconds.

How do I run a faster 400m?

How to Run a Faster 400-Meter Dash
  1. Use strength training to build leg muscles and increase your running speed. ...
  2. Increase your breathing speed. ...
  3. Keep your strides at a comfortable length. ...
  4. Practice running on hills to help strengthen leg muscles. ...
  5. Stay hydrated to maximize your body's potential.

What is the average time for a 13 year old to run 400m?

For an average 13 year old (who actively participates in athletics), you should be looking at a time of around 1:08–1:15 (for males). If you run regularly, and do sprint work, in order to get you prepared for track season, a good time would be about 1:05 or just under that.

Why is the 400m so tiring?

The 400 m race is considered to be so tough because a sprint is required over a distance which is too long to be a sprint, due to the nature of the energy system athletes employ for sprinting. For a 400 m race, the most predominant energy system used by elite athletes is anaerobic glycolysis.

Is it better to swim faster or longer?

Swimming longer distances on a slow, easy pace helps build greater aerobic capacity, creating a strong physical base to be able to go fast in races or when needed. Swimming the distance makes us stronger swimmers and swim structurally faster when combined with tempo-intervals and speed training.

What is the hardest swimming technique?

To anyone who's not a professional swimmer, the butterfly is intimidating. It's easily the hardest stroke to learn, and it requires some serious strength before you can start to match the speeds of the other strokes. It's also one of the best calorie-burners, with a rate of around 820 calories per hour.

How can I boost my energy before swimming?

Good pre-swim foods that supply energy include porridge oats, wholegrain bread, pasta, sweet potatoes, peas and beans. For our swimmers who just want to feel energised and are after more exciting meals, then we recommend trying foods such as bagels, smoothies, yogurt, eggs and bananas.

How can I boost my energy for swimming?

Good foods to pack for a swim meet include light salads with a vinegar-based dressing on the side, sandwiches, pasta, cereal, rice and vegetables, yogurt and fruits. These foods provide you primarily with complex carbohydrates that steadily supply your body with the primary source of energy.

How do I get energy before a swimming race?

Swimmers should have a high carbohydrate meal 2 to 4 hours prior to first race of competition. Fluids (mainly water) should be sipped regularly in the lead up the first race.
For example:
  1. Muesli or sports bars.
  2. Fresh fruit.
  3. Rice cakes with nut butter.
  4. Dried fruit & nut mix.

What should 400m runners eat?

Perfect Runner's Diet ► A List of the 15 Best Foods for Runners
  • Bananas. If you need a high-carb energy booster before your afternoon run, you can't go wrong with a banana. ...
  • Oats. ...
  • Peanut butter. ...
  • Broccoli. ...
  • Plain yogurt. ...
  • Dark chocolate. ...
  • Whole-grain pasta. ...
  • Coffee.
28 Apr 2022

What are good workouts for 400m runners?

Speed Endurance
  • 600 m, 450 m, 90 m x 3. Rest 10 minutes after the 600m. Rest 8 minutes after the 450m. ...
  • 450 m, 350 m, 250 m, 90 m x 3. Rest 10 minutes after the 450m. Rest 8 minutes after the 350m. ...
  • 100 m x 12 reps. Rest 3 minutes after each run. Sprint at ~80% intensity.
  • 300m, 200m, 250 m x 2. Rest 5 minutes after each run.
31 Aug 2022

Can you full sprint a 400?

The 400 meter dash is known to be the hardest race in track and field. This race is a full sprint. It is rare that a person can sprint a full 400 meters, so there are tips and race plans that can help a runner achieve get a better time and succeed in the 400 meter dash.

Why is my freestyle so slow?

The Finish. If the “blade” pushes up on the water with too much effort at the end of each stroke, then the body will be forced slightly down in the water, thereby creating undulation and more drag. This will slow the swimmer and possibly create other compensations, such as splayed legs or “fishtail” legs.

What is a good time for 1km freestyle?

What is a good 1k swim time? A good 1k time is 19:50. This is the average 1k time across all ages and genders.

How do you not get tired when freestyle?

How to Swim Freestyle Without Getting Tired (5 Easy Steps)
  1. Use Trickle Breathing. Holding your breath while swimming can be useful for sprinting short distances. ...
  2. Get The Right Body Position. ...
  3. Pace Your Swimming Better. ...
  4. Swim More Often.
9 Nov 2020

How often should I breath on freestyle?

The most common bilateral breathing patterns for freestyle swimmers are to either take a breath every three or five strokes. Breathing every three strokes would mean you would first take a breath on one side, then keep your head in the water for two strokes before breathing to your other side.

How can I improve my track fast?

Increase your stride frequency and decrease the length of the stride to sprint faster. Longer strides leave you in the air and out of control for longer periods of time, while each short stride has the potential to push you forward faster.

What is a good stroke rate for freestyle?

Conventional wisdom and research says that fast swimming happens with a stroke cycle (one right arm and one left arm in freestyle) that is between . 99 and 1.5 seconds.

What happens if you swim 3 times a week?

Just 30 minutes of swimming three times per week can boost your energy levels through increased metabolic rate. Exercising without the sweat. If sweating puts you off other forms of exercise, fear not!

What is the fastest freestyle time?

50m freestyle20.9118 December 2009
100m freestyle46.8613 August 2022
200m freestyle1:42.0028 July 2009
400m freestyle3:40.0726 July 2009
16 more rows

What is the hardest part in freestyle stroke?

The biggest challenge is learning to breathe while turning your head to the side, Stacy Caprio, a certified Red Cross water safety instructor, coach and former competitive swimmer, tells But once you learn the swimming techniques, freestyle uses the least amount of energy to cover a given distance.

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