[Galaxy Tab 4 Q&A, Help & Troubleshooting] thisisapoorusernamechoice:
It sounds like you were asking about custom ROMs, as opposed to keeping official firmware up to date which is what BXA is talking about. For the record, instead of installing an extra app just to keep up to date on official firmware releases, you can always check my threads which I keep up to date on official firmware releases for all Tab 4 variants:

--Official Tab 4 KitKat Firmware thread

--Official Tab 4 Lollipop Firmware Thread

Assuming you were inquiring about custom ROMs, below is a list of the most popular and/or well-maintained ROMs that will work for your device (pro-tip, even if the ROM says it's only for the SM-T230, it will work on your device, but you probably will lose IR blaster functionality). Before you ask, there are no viable CyanogenMod-based or even AOSP-based ROMs for this device (or SM-T230). They tried to get CyanogenMod working for your device, but as of right now the available builds either don't boot entirely or boot but have bugs like Wi-Fi not working. I'll link to the thread with the relevant info and downloads, but don't expect much, certainly nothing stable enough for daily use. The list I promised you:

--Acheron ROM (well maintained, popular, great dev to interact with, and even though I don't own your device, my recommended starting point)

--Prism Barebones (unfortunately apparently no-longer maintained, but still a solid, popular ROM by a well-respected dev, a legit alternative to Acheron)

--TranchidaKat (seemed to be gaining in popularity, unfortunately the dev recently took a break from maintenance)

--T230 Smooth ROM (I don't really know much about this ROM, but from what I can tell it seems/seemed reasonably popular)

There are a couple more ROMs I feel reluctant even mentioning, and can't really recommend with any sort of confidence. The first had an OK dev (seemed to be in the up and coming, eager to learn but not experienced stage of being a ROM developer): Octagon ROM

The next ROMs I'm going to mention I can't recommend in good confidence not just they're now slightly out of date, but because they seemed to have a few bugs, but more so the developer doesn't do much to instill my confidence in their knowledge base when it comes to developing ROMs for android. Also they're not really custom ROMs more than they're just the stock ROM with themes and skins applied, as opposed to any real under-the-hood performance improvements: Everything Google ROM; the previous ROM with a Marshmallow skin; and Android 5.0 Lollipop Material Design -{theme}-

Finally the CyanogenMod thread I mentioned, even though as I said, you will be disappointed if you insist on downloading anything to try it out: http://xdaforums.com/tab-4/general/dev-cm12-1-t230-nu-development-thread-t3190971

One last thing before I go, in case you haven't found the custom recovery you need, you have three (although the first two are more recommended) choices: an older version of TWRP which I can guarantee will work: http://xdaforums.com/tab-4/general/root-galaxy-tab-4-7-t230-t2835264

Or a newer version of TWRP which should work for your device but I cannot personally guarantee that (click the link that says twrp-3.0.0.0-degas-160207-0212): http://xdaforums.com/tab-4/development/recovery-twrp-2-8-1-0-samsung-galaxy-t2922795

Regarding that newer TWRP, I'm pretty sure I've seen posts confirming it works for your device but I can't recall for sure and I personally installed the first (older version) on a friend's SM-T230NU, so your call. If you have a strong personal preference for CWM as opposed to TWRP, you can try the following recovery, but it's not actively maintained any longer, so be warned. Although to be fair, it works fine as far as I can tell, so again your call: http://xdaforums.com/tab-4/development/recovery-philz-smnu-t2980094