I'm trying to improve my 400 meter time. Any help with workout regimes?

Question

My time as of now is 58.1. I want to get it into at least the 55 range before I turn 17.

Answer 1

Are you talking about the 400 meter relay? The question's really confusing, try to clarify it more and post another question

Answer 2

Stop focusing on your time for a week and start counting your strokes.  Find your average and force it lower every practice  (again, don't worry about your time cuz it will DROP during this excercise!!) but if you can consistanly decrease your stroke count by 2 every lap then refocus on increasing your speed, I guarantee results. (also, don't laze out on your flip turns during the last 100m, over emphasize them during practice)

Answer 3

well you can kick more on each stroke that always helps me!!