{"id":627843,"date":"2025-12-02T11:35:19","date_gmt":"2025-12-02T18:35:19","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=627843"},"modified":"2025-12-02T15:35:35","modified_gmt":"2025-12-02T22:35:35","slug":"how-ncaa-swimmers-navigate-the-400-im-arguably-swimmings-hardest-race","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/how-ncaa-swimmers-navigate-the-400-im-arguably-swimmings-hardest-race\/","title":{"rendered":"How NCAA Swimmers Navigate the 400 IM – Arguably Swimming’s Hardest Race"},"content":{"rendered":"

How NCAA Swimmers Navigate the 400 IM – Arguably Swimming’s Hardest Race<\/strong><\/p>\n

For sprinters, there\u2019s no joy like the rush of energy that comes from a 50 freestyle. For distance swimmers, the grinding battle often generates a sense of pride. These are two very different swimmers, also training in vastly different ways. But the mere mention of one race often strikes fear into both: the 400 individual medley.\u00a0<\/span><\/p>\n

Featuring all strokes, the 400 IM is largely regarded as one of swimming\u2019s greatest challenges<\/a>. <\/span>Strength in all four strokes is needed, along with a strong aerobic capacity to handle the race\u2019s length. This combination makes it a unique event, one requiring a special type of swimmer for success.\u00a0<\/span><\/p>\n

While the road to becoming a great 400 IMer is incredibly difficult, many have certainly risen to the challenge. We spoke with two of college swimming\u2019s best in the event, Tristan Jankovics<\/strong> of Ohio State and Campbell Stoll<\/strong> of Texas, to uncover the secrets behind the race. Jankovics was the silver medalist at the 2025 NCAA Men’s Championships while Stoll finished 10th at the NCAA Women’s Champs.\u00a0<\/span><\/p>\n

Training Approach<\/strong><\/h3>\n

With the 400 IM being such a unique race, training correctly is a challenge. Balancing an emphasis on the \u201cstroke\u201d aspect and aerobic capacity during training can be difficult, as it\u2019s hard to combine both into one practice. Both swimmers described growing up with more of a \u201cstroke\u201d focus at practice, given their respective strengths. However, by adding more aerobic freestyle sets, they\u2019ve been able to take their IMs to new heights.\u00a0<\/span><\/p>\n

Stoll pointed to the freestyle as vital to her confidence in her back half of the race. \u201cYou really need to work on the freestyle, because that\u2019s how you end the 400,\u201d Stoll said. \u201cIt\u2019s helped me gain a lot of confidence at the end of the race.\u201d<\/span><\/p>\n

For Jankovics, additional freestyle work has helped not just provided a physical boost.<\/span><\/p>\n

\u201cThe yardage has definitely helped with my fitness, but also just (my) mental toughness,\u201d Jankovics said. <\/span><\/p>\n

Working on Weaknesses<\/strong><\/h3>\n

Even at the elite level known by these collegiate athletes, every swimmer has a \u201cstrong stroke\u201d and a \u201cweak stroke.\u201d In order to be efficient in the IM, though, consistency in all four strokes is a necessity. It\u2019s why the athletes emphasized that a focus on their less-developed strokes at practice was equally important.<\/span><\/p>\n

\u201cWe like to say ‘focus on your weaknesses, but keep your strengths sharp,'” Jankovics said. \u201cWe\u2019re constantly mixing things up, and it\u2019s made me grow.\u201d<\/span><\/p>\n

Both swimmers pointed to the butterfly leg as a key focus recently, but in very different ways. For Stoll, that leg is a strength to improve upon.\u00a0<\/span><\/p>\n

\u201cWorking on gaining confidence in my butterfly, and trusting myself to go out fast,\u201d Stoll said of her mindset. \u201cIt\u2019s something that could transform my I.M.\u201d<\/span><\/p>\n

For Jankovics, the leg was something to improve upon.\u00a0<\/span><\/p>\n

\u201cWe\u2019ve been putting a lot of work into the butterfly, just to find an easy speed to start the race off with,\u201d he noted.\u00a0<\/span><\/p>\n

Race-Day Revelations<\/strong><\/h3>\n

While it\u2019s important to ensure all strokes are strong to be successful in the 400 IM, it\u2019s impossible to make them all perfect. That\u2019s when race strategy often comes into play.\u00a0<\/span>The swimmers pointed out that many competitors swim the race in different ways, often looking to conserve their energy for their best strokes. This thinking presents an interesting challenge, as it\u2019s hard to know what to expect from any competitor.\u00a0<\/span><\/p>\n

\u201cYou kind of have to put your blinders on, but balance that with going out there and racing,\u201d said Stoll. \u201cI\u2019m always telling myself: ‘stick to the gameplan, but don\u2019t forget to have fun and race.'”<\/span><\/p>\n

Jankovics referenced NCAAs last March as a learning moment. The Ohio State standout finished second, but felt like he performed outside of himself.\u00a0<\/span><\/p>\n

\u201cMy biggest takeaway was that I wasn\u2019t used to situational racing,\u201d he said. \u201cI didn\u2019t realize those around me would take it out that fast, and so I\u2019ve got to learn there are different factors to every race, and stay true to myself.\u201d<\/span><\/p>\n

The old saying \u201cswim your own race\u201d seemingly applies more than ever in the event. But with a steady mental focus, the swimmers have learned to handle their business in the water.\u00a0<\/span><\/p>\n

Accepting the Challenge<\/strong><\/h3>\n

The unpredictability and unique training required for the 400 IM place a heavy toll on those who choose to swim it. However, Jankovics and Stoll welcome the adversity.<\/span><\/p>\n

\u201cI just kind of get in the mindset where I know it\u2019s going to be hard. I know it\u2019s going to hurt, and that\u2019s okay,\u201d Stoll said.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

How NCAA Swimmers Navigate the 400 IM – Arguably Swimming’s Hardest Race For sprinters, there\u2019s no joy like the rush of energy that comes from a 50 freestyle. For distance<\/p>\n","protected":false},"author":146625,"featured_media":585531,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,6,17],"tags":[55209,127728,131627],"class_list":["post-627843","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-college","category-commentary","tag-400-im","tag-campbell-stoll","tag-tristan-jankovics"],"jetpack_publicize_connections":[],"yoast_head":"\r\nHow NCAA Swimmers Navigate the 400 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