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

How can I improve my freestyle time?

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.

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.

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.

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.

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.

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).

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.

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)

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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!

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 LIVESTRONG.com. But once you learn the swimming techniques, freestyle uses the least amount of energy to cover a given distance.