in april i have to do 400m in under 8mins. currently my best time is 8m26s.
prior to doing that timed swim i had'nt been near a pool for a year.
i've now swum more in the last 3 weeks than i have in 20 years. i've looked and read loads on technique and am working on that.
but can anyone tell me how i should structure my pool time to best effect?
is it like cycling, in that right now i should be working on building some stamina, then later on start adding some speed work?
Technique is the big thing in swimming, forget about everything else and just work on technique.
speed work comes last
learning to swim smooth and controled rather than a paniced thrash does wonders for your swim time and even more so for your cycle and run afterwards as your not entirely ****ed from thrashing .....
Technique and 100 meter intervals.
Do 100 at 2 min pace. Rest for 30 then repeat.
Build up to do sets at 1:45 pace and you'll swim the 400 no probs.
[i]Technique is the big thing in swimming, forget about everything else and just work on technique. [/i]
+1
You should be aiming to reduce the number of strokes required per length, initially at least. As above, you need to learn how to reduce drag in the water and maximise your stroke.
technique aside, you're wearing proper speedo type shorts aren't you? Baggy shorts will add a good 2 or 3 seconds per length to even a fast swimmer and tyre you out really quickly.
If it's pool based are you doing a tumble turn or just touching the side and turning round? If you can master the tumble turn you will slash huge amounts fo time off.
Over 8 mins then good chance your technique can be improved lots and that is free time
Baggy shorts +1
Do you do proper turns? That could be an easy 5-10 seconds off in a 25m pool if you get them fast
Lots of workouts, videos etc online, or join a tri or swim club.
Until you're hitting 6min-ish 400s, fitness hasn't got a whole lot to do with it.
In terms of structuring your sessions, look at Swimsmooth or Total Immersion. Buy a book or a DVD. You're going to want to be doing a lot of drills.
*Do you do proper turns? That could be an easy 5-10 seconds off in a 25m pool if you get them fast*
meanwhile if you cant do them fast they can cost you minutes in a race esp if you are short of breath from trying hard and get water in your nose 😉
the key is:
[b]if [/b]you get them fast
Chuck a shark in, that should speed you up
HTH
oh i know that - all im saying is dont presume just cause your tumble turning it is quicker - a good touch turn doesnt have to be hugely slower over such a short distance unless your swimming in a short pool against pros 😉
i tumble in the pool when training but racing(tri) i always touched and wasnt never far off the pace but i feel more comfortable with my speed touching
swimming technique is going to be far more worthwhile than tumbling for someone swimming 400m in over 8 mins imo. i can swim that distance in under 6 easily without tumbling
first thing to do is to establish your speed over a shorter distance
200m IM warmup
100m with float(freestyle leg kick)
100m with float(breast stroke leg kick)
50m with pull buoy(freestyle stroke)
50m with pull buoy(breast stroke
Don't hammer it the first half a dozen sessions. Keep it a gentle pace and gradually push faster. You'll know yourself when it's time to. Let your muscles get used to moving.
Then do sprints like southern yeti says. Doing both the above and Yetis suggestion will work on both your stamina and speed. Stamina is a must in swimming. Even for shorter distances like the 400m.
Oh and remember to breathe on every 3rd stroke. Not breathing will not make you faster.
Do you tumble turn? As said that could easily shave off 3 sec a length. Thats assuming a 50m pool. Even more overall if it's a 25m.
Also, is it a diving start? Thats another few seconds off your time.
I used to swim competitively so I've not made this up! 🙂
I have a copy of total immersion easy freestyle that I'll sell for £20?
Do you do proper turns? That could be an easy 5-10 seconds off in a 25m pool
Sorry, is that per length? Only if you're stopping for a chat and maybe making a sandwich.
I'm about your speed, and have been shaving time off by working on technique rather than just banging out laps. You still need to have the basic fitness and bang out a certain amount of distance, but the two things that have got me most improvement lately are really stretching forwards when the arm hits the water and using my hips more.
I read the TI book ages ago but am too dim to remember much at once, might go back to it. I'm about at the point now where I'd be interested in what a coach says.
I don't think that float and pull bouy drills are any use unless you already have your basic technique right.
Aim to have your hands about 6" below the surface of the water in front of you, this helps to keep you flat in the water.
Keep long in the water (don't windmill) so you pull with one arm shouldn't start till the other arm is just past the elbow of the extended arm.
Don't worry about kicking to much just keep a beat to stay stable in the water.
I don't think you have time to work on any more than that to be honest.
200m IM as a warm-up for a novice? Interesting.
If your 800m swim is in open water, then do some swimming in open water. And the tumble turns are going to give you a false idea of how fast you'll be - you can't push off every 25m in a lake...
Whats the matter with that iDave? Perhaps Ive been presumptious, but im assuming the OP is reasonably fit. If a novice is having a hard time with butterfly or back crawl just substitute it with breast stroke and freestyle alternately.
Pull buoy and float drills are excellent ways to hone your technique. Try and do the breast stroke wrong with a pull buoy between your legs. It force you to finish strokes properly. I am presuming that he knows the correct way and is trying to implement it. Paddles are also a good thing for helping with technique.
With good technique comes strength, stamina and speed. What Ive suggested will help with all 3.
Read this for a good guide to technique.
[url= http://www.active.com/swimming/Articles/10-Elements-of-a-Perfect-Freestyle-Stroke-Part-1.htm ]PERFECT TECHNIQUE[/url]
If you could manage 8minutes 26 with no training for a year beforehand then you'll likely be able to beat 8 minutes just by swimming more regularly like you are doing just now. Working on technique and then doing some training drills will give big improvements but if the primary goal is only to break 8 minutes i wouldnt worry too much about it.
+1 on learning to tumble turn, those that dont do them - no matter how fast they might be - just look like n00bs, and this is obviously a very important factor to consider.
pool swim, in the water start.
you're wearing proper speedo type shorts aren't you
no, surf shorts. i did know about the drag but figures some extra resistance at this stage would be a good thing.
can't tumble, next thing to learn.
breathe on every 3rd stroke
i was on 2nd same side, then i went to 4th alternate side. i read to alternate, someone told me to same side - anyone?
Every 3rd will alternate sides and is a good frequency for distance. It gives you scope for a nice clean action when you're not breathing and helps stop you developing any lob-sidedness to your stroke. All IMHO.
Yeah I think every third is best, but I find I need to breath every second stroke, so swap over every few lengths to avoid too try and keep my stroke more even.
Best piece of advice regarding techniques is breathe every 3 strokes, make an hourglass shape as you pull your hand through the the water and always finish your stroke.
IMO the time you spend learning to tumble would be better spent on perfecting your stroke and a fast open turn.
"IMO the time you spend learning to tumble would be better spent on perfecting your stroke and a fast open turn."
i didnt want to say it as i have no qualifications to say so but thats my opinion too 😉
i always care about how noobish i look to folk who finish behind me - its the first thing i care about .... ask emil zatopek !
can't tumble, next thing to learn.
Don't bother - whatever some have said above, you don't actually lose huge amounts of time with a normal turn if you do one efficiently - I reckon it only made a couple of seconds difference to my 100m times. Tumbles won't get you from 8:26 to sub-8. Far better to spend any time you might have on learning normal swimming technique.
You also don't have to breathe alternate sides - I can do that, but always find I end up breathing every 2nd stroke as otherwise I'm not getting enough air in.
i was on 2nd same side, then i went to 4th alternate side. i read to alternate, someone told me to same side - anyone?
some believe that bilateral (like breathing alternate side) is best as it keeps things in balance but IMO it is better to breathe with what you are most comfortable with. Whether that is every 2nd, 3rd or 4th doesnt make any difference. (although I think every 4th is a bit much for a longer distance swim, ok for 100 metres but more difficult for 400)
its up to you if you tumble or not, I do agree that if you don't take to it you can probably turn just as quick without. Its worth a try as its potential free time. Time yourself and see if it makes a difference.
You don't _need_ to alternate breath, every 2 is fine for 400m. That would be e.g. breathing every time your right arm comes out the water. That is unless breathing on one side is contributing to a lopsided stroke, but you need to show someone else to know that.
You only need to get about 3 seconds faster each week. Should be well within your ability.
its up to you if you tumble or not, I do agree that if you don't take to it you can probably turn just as quick without. Its worth a try as its potential free time.
It's not free though is it? It takes considerable amounts of training time to be able to do one faster than a normal turn (without having to come up spluttering for breath) - time which could be better invested working on other aspects of swimming technique for somebody swimming slower than 8 minutes for 400m.
Google and find some drill. As above it's all about technique.
It's been about 12 years since I swam competitively so I'm guessing that things have moved on now.
Your stroke should be long. We used to do a drill where you keep your hand in front while the other moves.
You should be pushing water backwards, so thin about where your hand is and the position it is in.
Elbows should be high when you are taking it out of the water.
Your body should not rock from side to side.
Think about your breathing. In a 25m pool one length races would involve no breathing, 50m two breaths and I think I was comfortable breathing every 4-5 strokes for longer distances. I think the advice has changed now. If you work on breathing on your "off side" then your technique will improve.
Kick your legs hard. You need to think about all the movement you are doing. Some people have a tendancy to stop kicking had and rely on arms when they focus on them.
Youtube has some ideas.
Takes ages to learn a good tumble turn. Also if you are already breathing a lot you will have to hold your breath for the last 3-4 strokes in and then the first 3-4 strokes out for maximum benefit.
Oh and wear speedos not baggy shorts. Maybe even a cap if you have long hair.
What are all your 400 meter times btw?
Tumble turns DO make a big differnce to times. Especially over 400m.
However, I just noticed the time you have till you do the swim and agree that having a good technique will help out more. Without seeing you swim no one can actually give you tailor made advice. Your technique may well be quite good.
Next time your at the pool explain to the lifeguards what you are doing. They should be able to give you some pointers.If not ask when there is a training session with the local club. They may let you join in for a session or 2. At the very leat they will give some advice.
If it's for a tri, there's an argument that you should save your legs...
As far as how often you breath try different patterns and work out what feels comfiest, I breath every 6 strokes, some people breath ever 2, 3 or 4. A lot fo it is down to personal preference and lung capacity, which will increase quickly as you continue swimming.
If you are in the pool training turning at each end anyway might as well try doing it properly; then if its working then great, if not, nothing lost, switch back to perfecting a touch turn. If you always come up coughing and spluttering, probably its not for you at this time.
Of course the actual swimming stroke is more important, agree.
tsy pb was 5.35 @ no fuss wee tri
right now id be lucky to do it in under 8 - because aberdeen swimming pools are a nightmare to get into at useful times (before or after work)
First things first - an 8min 400m swim is really pretty slow and if you are struggling to get under that what you are looking for is more efficiency. Those talking about tumbles etc are way off the mark if talking to someone with poor enough technique to be doing over 2min 100m splits- there are bigger fish to fry here.
no, surf shorts. i did know about the drag but figures some extra resistance at this stage would be a good thing.
Swimming efficiently is quite a lot to do with body position - you want to be flat and high in the water. The classic newbie swimmer has a dropped arse and legs then everything else goes to shit. You have to have a good technique and good power to get your body position right with surf shorts on (or drag pants or the like) and you don't currently have that. Get a pair of jammers and focus on getting your bum close to the surface. Think about pointing your toes will help with this. Do some kick exercises against the side and feel the difference to your position.
Breathing - a little knowledge can be dangerous here as some of the above advice shows. Bilateral breathing (being able to breath either side) ability is a good thing but it's important to not to starve yourself of oxygen so breath when you need to. The closer you are swimming to your max (apart from v short distances) the more you are going to have to breath. You Tube Grant Hackett and look at his breathing patterns when maxxed over 1500m
The best advice anyone can give you remotely is to get some coaching as someone who can actually see you swim will be able to spot your faults and from your current base make serous erodes very quickly indeed. I can give you the details of a great coach with an endless pool and video setup if you can get to High Wycombe.
What are all your 400 meter times btw?
5m50ish. I've gone under an hour for an ironman swim.
P.B is 5:04.8. That was years ago. Id be happy to do it under 6 and a half now.
That was in a 25m pool.
Fair play to you guys!
I've not gone for a PB but swam just over 7 mins in my warm-up 400 this morning.
When I try and push for speed my technique falls apart but I've only been swimming FS for a year.
Convert - talk to me about High Wycombe?
5:45
Closer to 4:30 25 years ago, but the older I get, the faster I was 🙂
And I was 3rd in the county 100m masters fly final 34-39 age (cough cough 3 people entered)
Don't bother - whatever some have said above, you don't actually lose huge amounts of time with a normal turn if you do one efficiently - I reckon it only made a couple of seconds difference to my 100m times. Tumbles won't get you from 8:26 to sub-8. Far better to spend any time you might have on learning normal swimming technique.
It might not make up a huge time difference over 400metres (probably worth about a metre a length) but they are good for training because it helps to keep things flowing whereas a touch/open turn breaks up rhythm.
Some people can learn how to do them quickly whereas others seem to struggle so it is worthwhile giving it a go for 15 minutes and seeing how things are.
http://www.rickkiddle.com/
Rick Kiddle - UK tri champ back in the day I used to race against (I say race against, I mean I was in the same race and he kicked my butt). He is now a full time coach with a great setup up at his house. The best thing from a swim perspective about Rick is that he was not a natural born swimmer and therefore as a coach has some empathy with having to learn to swim rather than some elites who it just came naturally to.
5:06 for 400m, no tumble turns 🙂 (25m pool)
Question for the OP - why is 8 minutes the target?
I'm not as quick as some on here 6:05 was my best timed - though I never did properly train for swimming.
5:06 without tumbles is pretty good
could have got under 5 if you did them 🙂
I found it helpful to try and glide each stroke as much as possible. For a while I ignored times and tried to do single lengths in as few strokes as possible. Without a big push and glide I started at 23 strokes for 25m and after a few goes and a lot of internet video watching I was down to 17.
However that meant a fairly low stroke rate it seemed which meant I couldn't breathe every three strokes and now I breathe every two. I always look at the same side of the pool when I do breathe though so I get one length on each side.
If it's for a tri, there's an argument that you should save your legs...
beach lifeguard qualification. i'm taking it with my surf club so i can be of more help with the grommets on sunday mornings.
i also was next to someone on christmas morning who nearly drowned, i was shocked that despite well over 30 years of surfing and being really comfortable in open water/waves, i did'nt know what to do.
Some interesting stuff here and many good points.
I never had a big interest in swimming until my kids took it up competitively and got to a quite high level training and racing with a top UK club. I was blown away by the training and technique required.
Coaching. Coaching. Coaching. Get yourself along to a proper [b]competitive swim club[/b] (Speedo League ideally, where do you live ?). Either join as an adult member of get some private lessons, it will be money very well spent. I guaranty the coaches will love he fact that you have a target, 8min 400m freestyle.
It's hard to know where to start without seeing your technique and knowing your standard. 8 mins is pretty slow (I couldn't do that of course but at a competitive level it's pedestrian)
Time in the pool and KM's swum make a huge difference - 400m is a relative long distance, plus of course technique. What I saw with my kids is there are "levels" to the technique, they don't move you on until you master the level.
You must learn to tumble turn. Learning that will probably be easier than some of the other stroke techniques. Underwater is actually faster too. Alternate side breathing (every three stokes) is a good as it lets you see lanes either side of your to track race progress and breathing is "slow" but you have to do it. Many good swimmers have a favourite side though. What's important is to master getting a good breath efficiently with minimum head movement (your head create a wave and you can actually suck air through one corner of you mouth whilst most of your face is below the water line)
Your arm reach, hand position and the way you bring your arm back through the water and it's relative position next to/under the body make a big difference. (I tried this "top level" S technique and it's knackering for 25m !)
Coaching Coaching Coaching
Enjoy, it's fun to learn new stuff.
Is the 400m time in open water? In which case don't bother learning to tumble, the reasons you want to go under 8mins are nowt to do with pool training and triathlons! 8mins slow ....nice bit of encouragement there to people.
My PB is 7mins would like to get it down to 6.30 this year for my tri's although upped distance to Olympic tri's this year .. on which note I must get back into the pool soon it's been a while since serious training as focusing on running! Doh.
beach lifeguard qualification. i'm taking it with my surf club
There must be somebody there who can help with a bit of swim technique coaching?
You must learn to tumble turn
Still wrong.
@gavetheoldskater
Just to wind you up a bit the countries best 10 year olds can swim 400m free in around 5 mins (by 11 the best times are closer to 4:30) 😀
8mins slow ....nice bit of encouragement there to people.
I know what you mean but I stand by making the point. The original post talked about deciding the training strategy between power, endurance or speed sessions. It might seem a bit tough love but at those sort of times the biggest priority is to learn to swim (i.e. technique) not how to structure the session. There are 9yr old club swimmers that could do those times without seeing their heart rate climb to 3 figures (mild exaduration!)simply because of good technique.
Sometimes you need to understand where you are at in order to know how best to improve.
8mins slow ....nice bit of encouragement there to people.
its cool, i know its slow. although i surf i never ever swim. the time before when i timed myself over 400, a year ago, i was over 10mins. i checked the swim club times and found that i was back of the pack 10 year old girls category.
anyway, last summer i read an interesting thing about using swim technique for paddling a surfboard which got me started. my wife's godfather is a coach and when they were down in august he came in the pool with me. he said 'you can't swim'.
The Southern Yeti - Member
I have a copy of total immersion easy freestyle that I'll sell for £20?
I'll take the DVD off you if the OP doesn't.
I'm doing an open water tri in September and "I can't swim" 😕
My email is in my profile. Cheers!
Sometimes you need to understand where you are at in order to know how best to improve.
Very true.
take the dvd rugbydick, i'm broke having to pay for all this swimming.
another questiuon... just been looking at trunks. whats the deal with these jammer ones, good idea or no?
speedo jammers ?
basically anything not baggy and i suggest for the sake of others that you dont get full on budgie smugglers ! the short type jammer is a good compromise
go for the knee length ones and pretend you are a roadie
[b]gavtheoldskater[/b]another questiuon... just been looking at trunks. whats the deal with these jammer ones, good idea or no?
The Jammer style length is a good modesty compromise vs budgie smugglers. You don't need the sharkskin type at "your" level 😀 (they do make a material difference at the top end though)
www.swimshop.com
M_C - where do you do your swim training?
OP, you aren't slow, just average. I just dug up an old results sheet from one of the 2006 Bedford Sprint Series triathlons.
The fastest swimmer was 5:08, with the [i]average[/i] being 7:54. My time in that race swimming the whole thing breaststroke was 8:09. I got down to 7:30 a few races later once I'd shed quite a few pies.
As the majority of people say, technique is the thing you should be looking at. My freestyle 25m was about 22s. I studies the Total Immersion DVDs and had a training partner to dissect technique with and shaved off 3s per lap just by lengthening my stroke. I never swam a full race freestyle though, as I really struggled with the breathing for various reasons.
I've no idea on a pb for a 400m but my pb for 5k (200 lengths in a 25m pool) was 1h41min but that was a long time ago. That's a 400m in 8 minutes followed by another 11.5
I was swimming 5 times a week and then playing waterpolo 3 times. There was a time when I'd be in a pool 3 times during a day. Polo before school, School training at lunch then club training in the evening. That's probably the reason I packed it in 😕
I got back in the pool last winter and could comfortably (I had minutes to spare :wink:) do a mile in under an hour but I haven't lost all of my technique, just most of the fitness.
its working chaps... 7m40 last night and 7m34 this afternoon - suffering a bit with a cold as well.
also a positive knock on that my 8yr old boy, who i was shocked at how bad he could swim when i saw him in the pool for the first time in ages mid jan (he could'nt swin 25m without hanging onto the side of the pool and could just about doggy paddle - what the heck are his school charging me a fortune for swimming lessons for i wonder) has also gotten heaps of watertime and today did 100m non-stop breast stroke and also 25m crawl both for the fist time.
Nice one.
I'm a slow but relaxed swimmer myself - I can pootle along at 8 minutes pace for ever (7 50 something actually!), but I've not got the technique / energy to go much faster for very long. A good open turn is next on my list.
I have done an awful lot of outdoor swimming though, and I'd recommend at least being able to breathe every 2nd stroke well on both sides - then you can choose to breathe away from the wind or waves, which make a big difference in anything big, if you're a surfer, it isn't like you'll ever swim in small waves anyway.
If it's like normal lifeguard, the 8 minutes pool time is really just a catch all to avoid unfit people wasting their time on the course (no one wants an unfit lifeguard for obvious reasons).
Joe
My best 400m was 5.10 in a 50m pool. That was flat out though. My technique is bobbins, can't breathe on my right side.
FWIW, I only ever use my legs for sprinting, normal distance work they just trail behind me. I found a used a lot mnore energy when kicking and didn't notice a huge improvement to speed.
I'm surprised nobody has mentioned pacing. It's really worth checking your 100m split times. If your first 100m is very quick relative to the others, then work on keeping even splits over the whole 400m as this will help with your overall time.
A.
I was in the pool three times this week, far from mega distance, but concentrated on high elbow and catch and it made a big difference. Still a long way to go to reach my goal though.
Good work doing the Beach Lifeguard qualification. It's pretty hard work. Concentrate on long, slow 'S' pulls focusing on the push past your thigh (most propulsion). Do lots of 8x50m on 1min descending and 4x100m on 2mins descending. It'll go down but needs plenty of training. Don't worry about tumble turns, they burn loads of energy unless you're very good at them. Spend your time on decent technique and keep your head down to encourage your legs to stay higher in the water.
Speedo's or jammers will make it a lot easier.
Where are you doing the qualification?
I've started swimming regularly again (3-4 times a week) after not swimming for 8 years when I left school/college. Bragging rights since everyone is posting, we had the fastest boys school team in the country and went to the Czech Republic!
I would do as people have said above, swim the shorter distances with a little rest after 100m. I am building up slowly like that, 4x100m on say 2.00 for you, so if you get back on 1.50 you get 10 seconds rest.
Then as you improve, bring that time down, or increase the distance. If you only ever swim 100m with a break, you will find it difficult to increase distance without stopping. Even a 5 second breather makes a huge difference. Try doing 100's for a week, then build up to 200's without a rest, until you can do 2 or 3 400's back to back under 8 minutes.
As for drills, we used to practice, touch your head with your hand as your arm comes over. Hold one arm out in the water infront, pull through with the other one, touch hands and change sides (so in effect lengthening your stroke time). Then breathing every 3, 5 or 7 strokes to help increase lung capacity.
The breathing alternative sides never worked for me, I favoured my right hand side, I don't really believe it makes you any slower/faster, but I would try to practice every 3 strokes.
The biggest difference will be ditching the shorts for some speedos!
i'm doing the course with my surf club, they get about 50 kids on a sunday morning in the summer so they like to encourage parent helpers to take the course. its also, as i'm finding, a great way to get some extra fitness in.
at risk of sounding like a spotter, the more i swim the more i can see the need for technique. i was watching two guys last night when i was waiting for my boy. one guy swam like me, ok, the other guy was obviously swim club (the next group in the pool) and at half the paddle rate he was faster than the other guy. you literally could see he was just cruising, slow, no effort, and he was still doing every length under 30secs.
shorts have gone, swim trunks now, but going to get some new jammers as my trunks are a bit old and baggy.
Echo Total Immersion by Terry Laughlan.
I struggled to swim one length a month ago - knackered by the end of it - punters would be throwing their washing in the pool to take advantage of the amount of churn I created in the water.
I read about the principles of Total Immersion and went up to the local 25m pool and did 50 lengths with around 40 seconds per length and a 10-20 second rest between each length.
A week later I did 60 lengths non-stop. It probably took me 50 minutes but it is amazing considering I couldn't swim two lengths non-stop without nearly fainting just a couple of weeks before.
My stroke count for 25m is 23-24 when I first start off but drops to around 26-28 at the end of those 60 lengths.
That's before I've tried any of Terry's balance drills - it was just trying to follow the principles and slow everything down.
It's made me go from hating swimming to really enjoying it - something I never ever thought i'd say.
Target is to get down to sub-20 stroke count per length and then start thinking about times.
I know my legs hang terribly in the water so the balance exercises will help.
Don't know if that's of any help lol!
Don't feel qualified to give advice here when there are 5m 400m swimmers around but two brief comments:
1. TI is great for technique and efficiency but be very careful that it doesn't lead to deadspots. Speed is a combination of stroke length and stroke rate and TI can be interpreted as being only about SL. Lost of swimmers have plateaued with TI simply because they become obsessed with stroke counting and SL. Its all about balance.
2. I'm not even sure that ASA teaches S pull anymore but it is largely avoided - that is unless the coach has a relative who is a physio and is looking for shoulder referals!!
Grantus - leg dropping is a classic sign of some TI swimmers who have let SR get to low. Have you tried tying an innertube around your ankles and then swimming? A knackering drill that soon highlights deadspots etc - if they exist, your legs will surely plummet to the bottom!!!
IM medley for a warm up. Butterfly in a warm up - hahahahahahahahhaah.
SBZ my thoughts entirely if someone said to me 200 IM for warm up I would get out the pool!
Usually our sets consist of 100's,200's and very occasionally 400's. I would suggest aiming to do 100m in 1.30 to 1.40 then have about 15s rest and repeat until you are fed up.Working on your technique is probably where the biggest gains could be made.
6 minutes in the Club 400 last November.