4 Laws for Your Best 400 I.M.

Want to have the race of your life in the "Decathlon of Swimming?" Obey these four fundamental laws of the 400 I.M. to maximize your performance.

1. Negative split the backstroke, breaststroke,and freestyle legs.  Ideally, the difference is less than 1 second.  Because of the time spent executing the back-to-breast and breast-to-free turns, this actually represents near even-pace swimming.
2.  Finish each stroke before you begin the next one.  It sounds so simply Zen but requires a focused effort to make it happen.  Finish each stroke with a bit of extra "oomph" and you will catapult yourself into the next stroke.  Limp into the transition and you are already off to a bad start on the next 100 yards.
3.  Exploit your strengths.  This is your opportunity for an advantage over your opponent.  Failing to do this is like keeping your pistol in its holster during a swordfight.
4.  Cover your weaknesses. Swim your worst stroke well, with an extra eye for efficiency. 

Does it seem like this means you have to do EVERYTHING well? Welcome to the 400 I.M.!