400m+Event+Racing+Strategies

**Introduction:**
The 400m events are mid-distance events consisting of either 16 lengths of a 25m Short Course pool or 8 lengths of a 50m Long Course pool. There are only 2 diffferent 400m events that can be swam in competition. They include the 400m Freestyle and 400m Individual Medley. Pacing is increasingly more important as the event requires more stamina than the 100m and 50m events. As well, all 400m events can be swam at the Olympic Games, World Chamipionships, and other international competitions.

**400m Freestyle:**
//Strategy://
 * Similar to the 200m freestyle, the start is not as crucial. However, a good reaction time off the starting blocks and proper streamline entry into the water can be helpful in keeping up or getting ahead of competitors at the beginning of the race.
 * After the dive and turns, attempt to come out of the water as quickly as possible. Do not stay underwater too long off the start or off the walls because for most swimmers, underwater dolphin kick is slower than their 400m freestyle pace. As well, it is very difficult for a swimmer to go far underwater off each wall since the race is so long.
 * Throughout the swim, have a breathing pattern of 1 breath for every 2 to 3 strokes. Unlike the 200m events, a swimmer will need to breathe even more to prevent oxygen deficit since the event is long lasting around 4 minutes.
 * Do not breathe 3m into the walls and try not breathe on the first stroke on the breakout (not as important as in the shorter distances since the 400m freestyle is relatively long).

//Pacing Type A (Going Out Fast)://
 * The first 200m of the race should be about +3.00 to + 4.00 seconds off the swimmer's best 200m freestyle time.
 * The second 200m of the race should be about +4.50 to +5.00 seconds off the first 200m split time.
 * Stroke rate should be moderate.

//Pacing Example Type A://
 * Assume a swimmer's best time in the 200m freestyle Long Course is 01:57.00
 * The swimmer pacing range in the 400m freestyle Long Course is shown below...
 * Note the //Top 3 Times// split times to see how professional swimmers pace the 400m Freestyle.


 * **200m** || **400m** || **Total** **Time** ||
 * 02:00.00 || 02:04.50 || 04:04.50 (Maximum Possible) ||
 * 02:01.00 || 02:06.00 || 04:07.00 (Minimum) ||

//Pacing Type B (Consistent Swimming)://
 * The first 200m of the race should be about +5.00 to + 6.00 seconds off the swimmer's best 200m freestyle time.
 * The second 200m of the race should be about +0.50 to +1.50 seconds off the first 200m split time.
 * Stroke rate should be moderate.

//Pacing Example Type B://
 * Assume a swimmer's best time in the 200m freestyle Long Course is 01:57.00
 * The swimmer pacing range in the 400m freestyle Long Course is shown below...
 * Note the //Top 3 Times// split times to see how professional swimmers pace the 400m Freestyle.

//Top 3 Times in Canada Long Course (All Time)//
 * **200m** || **400m** || **Total** **Time** ||
 * 02:02.00 || 02:02.50 || 04:04.50 (Maximum Possible) ||
 * 02:03.00 || 02:04.50 || 04:07.50 (Minimum) ||
 * < **MALE** ||<  ||||||||||||< **FEMALE** ||
 * = **Place** ||= **Swimmer's Name** ||= **Year of Birth** ||= **200m** ||= **400m** ||= **Total Time** ||=  ||= **Place** ||= **Swimmer's Name** ||= **Year of Birth** ||= **200m** ||= **400m** ||= **Total Time** ||
 * 1 ||< Ryan Cochrane || 1988 || 01:51.24 || 01:53.61 ||= 03:44.85 ||  || 1 || Brittany Reimer || 1988 || 02:02.90 || 02:04.42 ||= 04:07.32 ||
 * 2 ||< Andrew Hurd || 1982 || 01:54.10 || 01:54.98 ||= 03:49.08 ||  || 2 || Stephanie Horner || 1989 || 02:01.38 || 02:06.07 ||= 04:07.45 ||
 * 3 ||< Rick Say || 1979 || 01:53.09 || 01:56.90 ||= 03:49.99 ||  || 3 || Alexa Komarnycky || 1989 || 02:03.90 || 02:04.37 ||= 04:08.27 ||

**400m Individual Medley**
//Strategy://
 * Similar events, the start is not as crucial. However, a good reaction time off the starting blocks and proper streamline entry into the water can be helpful in keeping up or getting ahead of competitors at the beginning of the race.
 * **//Butterfly Segment://** For swimmers that have a strong kick, it is advantageous to go far underwater off the starting blocks and walls. However since it is a 400m race, it is recommended not to go too far underwater in order to prevent oxygen deficit. Swimmers that have weaker kick should pop out quickly. Similar to the 200m butterfly event, keep a breathing parttern of 1 breath for every 1 to 2 strokes. Do not breathe on the first stroke of the butterfly off the dive and every wall and the last 3m into the wall.
 * **//Backstroke Segment://** For swimmers that have a strong kick, it is advantageous to go far underwater off the walls. However since it is a 400m race, it is recommended not to go too far underwater in order to prevent oxygen deficit. Swimmers that have weaker kick should pop out quickly. Ensure that a suicide or bucket turn is initiated at the end of the backstroke segment.
 * **//Breastroke Segment://** //A//fter the backstroke to breastroke turn, ensure that no speed is lost during the pullout by keeping the body as streamline as possible and initiating each phase of the pullout when starting to slow down. Going far off the walls can help swimmers who are weaker in breastroke, but it is not recommended to go too far underwater as it will create oxygen deficit.
 * **//Freestyle Segment://** After the breastroke to freestyle turn, it is not recommended to go far underwater with dolphin kick because for most swimmers, the speed of the freestyle stroke is faster than underwater dolphin kick. Throughout the segment, maintain a breathing pattern of 1 breath for every 2 to 3 strokes. Do not breathe off the wall on the first stroke and do not breathe on the last 5m of the length.

//Pacing://
 * **//Butterfly Segment://** The first 100m of the race should be +4.0 to +5.0 seconds off the swimmer's best 100m butterfly time.
 * **//Backstroke Segment://** The second 100m of the race should be +7.0 to +9.0 seconds off the swimmer's best 100m backstroke time.
 * **//Breastroke Segment://** The third 100m of the race should be +8.5 to +10.0 seconds off the swimmer's best 100m breastroke time.
 * **//Freestyle Segment://** The final 100m of the race should be +8.0 to +9.0 seconds off the swimmer's best 100m freestyle time.
 * Stroke rate should be moderate for each segment of the race.

//Pacing Example:media type="youtube" key="FeUzMTD1zZE" width="425" height="350" align="right"//
 * Using world record holder Michael Phelps as an example, his times for the 100m events are the following...
 * 100m Butterfly LC: 00:49.82
 * 100m Backstroke LC: 00:53.01
 * 100m Breastroke LC: 01:04.00
 * 100m Freestyle LC: 00:47.51
 * Michael Phelps pacing range in the 400m I.M Long Course is shown below...
 * The last row shows his real splits and time in the 400m I.M
 * Note the //Top 3 Times// split times to see how other professional swimmers pace the 400m I.M.


 * **100m** || **200m** || **300m** || **400m** || **Total Time** ||
 * 00:54.00 || 01:00.00 || 01:09.50 || 00:55.50 || 03:59.00 (Maximum Possible) ||
 * 00:55.00 || 01:02.00 || 01:11.00 || 00:56.50 || 04:04.50 (Minimum) ||
 * **00:54.92** || **01:01.57** || **01:10.56** || **00:56.79** || **04:03.84 (Real Time)** ||

//Top 3 Times in Canada Long Course (All Time)//
 * **MALE** ||  |||||||||||||||| **FEMALE** ||
 * = **Place** ||= **Swimmer's Name** ||= **Year** **of Birth** ||= **100m** ||= **200m** ||= **300m** ||= **400m** ||= **Total Time** ||=  ||= **Place** ||= **Swimmer's Name** ||= **Year of Birth** ||= **100m** ||= **200m** ||= **300m** ||= **400m** ||= **Total Time** ||
 * 1 ||< Brian Johns || 1982 || 00:57.58 || 01:05.22 || 01:10.52 || 00:57.79 ||= 04:11.41 ||  || 1 || Tanya Hunks || 1980 || 01:02.73 || 01:09.81 || 01:19.35 || 01:03.95 ||= 04:35.84 ||
 * 2 ||< Keith Beavers || 1983 || 00:57.11 || 01:04.78 || 01:11.44 || 00:59.43 ||= 04:12.75 ||  || 2 || Joanne Malar || 1975 || 01:03.23 || 01:11.03 || 01:20.11 || 01:04.09 ||= 04:38.46 ||
 * 3 ||< Curtis Myden || 1973 || 00:58.01 || 01:06.91 || 01:11.61 || 00:58.80 ||= 04:15.33 ||  || 3 || Alexa Kormanycky || 1989 || 01:03.96 || 01:10.33 || 01:20.97 || 01:03.56 ||= 04:38.82 ||