How To Swim The 400 IM Like Michael Phelps & Katinka Hosszú

Michael Phelps and Katinka Hosszú are 400IM experts! We take a deep dive into why they're so good at this challenging race, and share tips to help you master it!
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About Fares Ksebati:
Fares is the Co-Founder and CEO of MySwimPro. He is an internationally recognized swim coach, American Swim Coaches Association Fellow and USA Triathlon certified coach. Fares is 3x U.S. Masters Swimming National Champion and competes internationally in pool and open water races. He is passionate about empowering people to reach their personal fitness and life goals! Follow him on social media: @faresksebati Contact for business inquiries: [e-mail]

[@hudsonbakke8836]

My strategy as someone who swims the 400 IM semi regularly: 1st 50: Smooth and RELAXED, don't take a single hard stroke, but also don't hold yourself back. Just be flowing and efficient. 2nd 50: Keep tempo controlled and build into the kick to get more power. Stay relaxed, but try to surge further forward with every stroke. 3rd 50: Like the fly, smooth controlled and relaxed. Legs should be doing the bare minimum to keep you on top of the water. Don't go too slow on the tempo, but keep it smooth. 4th 50: Build the tempo and kick. Set yourself up for the breaststroke. Try to build to fast without spinning. NAIL the crossover turn. (A good crossover will save you up to a second if you do it extremely well) 5th 50: Long and powerful. Drive the legs with every single stroke. You saved up your leg strength throughout backstroke, so this is the time to use them. Kick as hard as possible, but make sure to get a good glide with each stroke and not drive the tempo too hard. 6th 50: Keep the legs going and just build tempo with your arms. Make sure not to go so overboard with tempo that you break your line, but still build. You should pretty much be at your maximum effort now. No more holding back anything. 7th and 8th 50s: Bring it home. Everything you have left in the tank: full leg drive and maximum tempo. I usually gallop because it's easier to get your tempo up when you're tired by galloping, and you don't sacrifice really any power. Do whatever it takes to get to the wall as fast as possible, even try to look around you and see where everyone else is. Focus on getting to the wall before any of them. If you're behind, try to catch up. If you're ahead, try to get further ahead. But whatever will get you go put all your effort into that last 100, do it. This is by far when you'll be in the most physical pain during the race, so any mental strategy you can use to get an edge is important.

[@pixelgamer6092]

Am I the only one who wants this dude to be my coach?

[@billybob6604]

0:08 love him or hate him he spittin straight fax😳😳

[@grapeatron]

I’m really good at 200 IM and I’ve never did a 400 before, my coach has put me into 400 IM and 400 freestyle and I’m crapping myself

[@huilingwang8603]

Don’t worry bro I have a meet coming up and I have to do 100 fly 200 fly and 400 IM :(

[@grapeatron]

Huiling Wang oh good luck 😂 200 fly did that once 2 years ago 🤫

[@jollekolle]

Happening to me this weekend

[@andyxie8769]

Doing the 400IM today:(

[@henrytheswimmer9453]

Doing the 4 IM tomorrow :D

[@v_zrvv]

I’m not even a swimmer, but I love watching these videos! 😂

[@FaresKsebati]

Nice! You should give swimming a try!

[@v_zrvv]

@@FaresKsebati Yeah im thinking about going back to swimming! I stopped a long time ago. I really regret that :( I’m scared of messing up or embarrassing my self bc I haven’t done it for a long time 😂 but I will try!

[@mikespenceTHEGOATB]

HONKY! THE! BALTIMORE! BULLET! (BB)! IS! THE! (G,O,A,T)! SWIMMER! HONKY! HA! HA! HA!

[@verward]

If you look at the race, you can see laslo cseh does the same on the breast and freestyle, which is how he won from lochte.

[@trifonassouflaris982]

Great video once again!

[@carlajanevanderspuy1773]

Im pretty good at the 200 IM and my coach put me up for 400 and I am crapping myself 2 Thx for all the tips🤩🤩😍😍

[@FaresKsebati]

You've got this! Good luck and have fun! :)

[@Δανιελ1611]

My worst stroke is butterfly... so I'm glad that it is first 😂

[@dantheman6978]

Same and my best stroke is breaststroke 😭

[@12-production82]

In a word please tell how to achieve good sprint on butterfly

[@grapeatron]

R. Keep ur arms spinning don’t pause, have a strong kick, don’t breathe every 2 breathe only if u need to

[@CarlsCozyCorner]

Endurance

[@nicolaspolosuarez4660]

This Is gold!

[@wimclay366]

Bru I have to swim this my meet coming up hahaha

[@FaresKsebati]

Good luck!

[@wimclay366]

And it’s long corce and I’m trying to make state for South Carolina

[@wimclay366]

YSSC

[@12-production82]

Please can you show how to swim 200 butterfly better. Could you tell how to achieve negative split on butterfly

[@BruceWayne-us3kw]

#AKO.PROSWIM that’s easy. Be out of your mind. If you you’re like me you aren’t able to swim as often as you would like to.

[@BruceWayne-us3kw]

I prefer to swim in the morning because I don’t have time to practice in the evening.

[@12-production82]

Bruce Wayne thanks but I’m sportsman

[@12-production82]

Bruce Wayne I need to progress, get best time

[@angiemckane6749]

i have a 2:24 and i’m a 12 year old girl. Take it like 2 100s. stay underwater for a while tho.(saves A LOT of energy for the last 75) make sure you go all out no matter what in the last 75

[@mikespenceTHEGOATB]

(PEOPLE)! THE! (GLOBALLY)! FAMOUS! (LEGEND)! MICHAEL! PHELPS! (MP)! THE! (G,O,A,T)! OLYMPIAN! (SWIMMER)! &! (ATHLETE)! &! (SPORTS!MAN)! HA! HA! HA!

[@henrytheswimmer9453]

phelps could have gone 3:59 in the arena x glide in 2009 in the 400 IM tbh

[@shrek9489]

Personally I don’t think he could have gone that fast even with the suit

[@thepowerguys3650]

Im only good at 100im and my coach set me for 400im and Im only 13😢

[@_stefan_rachieru_7400]

De la tavi ?

[@treexlxthroughmyeyes]

what is the advantage of negative split?

[@verward]

Energy management. Negative splitting (by efford) will make sure you won't go out too hard.

[@BruceWayne-us3kw]

The odds of anyone being able to swim a 400 IM like Michael Phelps is highly unlikely if you could genetically engineer the ultimate swimmer you would have Michael Phelps.

[@mikolajmalec]

nah, he isn't the highest of swimmers

[@DonostiGros]

What makes Phelps stand out is his dedication not his physical aptitude or body.

[@takewealth]

@@DonostiGros exactly

[@theo2460]

@@DonostiGros I don‘t really think that… Look at his body, je did have veeery good genetics and good atributes for swimming. But of course, he was extremely dedicated, but I think all world class swimmers are.

[@DonostiGros]

@@theo2460 All swimmers have physical characteristics, Bob Bowman said this, there are taller, stronger swimmers than Phelps, with bigger hands and feet etc… but unless you dedicate 100% like he did, with the conviction he had, those physical attributes don't mean much.

[@brandonshi132]

Beard