The 400 individual medley is the most demanding standard event in pool swimming: 100 meters of each stroke - fly, back, breast, free - in a race lasting two to three times longer than the 200 IM. It requires four complete techniques, elite aerobic capacity, and a pacing plan sophisticated enough to survive 100 butterfly at the start and still race the final freestyle. Swimmers universally regard finishing a well-executed 400 IM as one of the sport's great sufferings and achievements.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 11:30+ | 12:30+ |
| novice | 9:30 | 10:20 |
| intermediate | 7:50 | 8:30 |
| advanced | 6:30 | 7:03 |
| elite | sub 5:35 | sub 6:03 |
Adult times, 25 m pool.
The 100 fly must be swum with almost embarrassing restraint - anything spent there is repaid with interest in the breaststroke. Use the backstroke to genuinely recover while holding pace. The breaststroke 100 is the race's fulcrum: swimmers with a strong, efficient breast leg win 400 IMs. Segment everything mentally (eight 50s, each with a job) and rehearse all transition turns under fatigue. This event rewards months of patient aerobic work in all four strokes.
Beginner: the 200 IM comes first. Build toward the 400 with 8x50 (two per stroke), then 4x100 (one per stroke) with rest, then the continuous race.
Log every result, see your progress over time, and know exactly where you stand.