View RSS Feed

Of Swimming Bondage

Full 400 IM test set!

Rate this Entry
by , November 5th, 2017 at 04:40 PM (31 Views)
After staying out of the pool on Friday while getting in a good treadmill run plus stretch cord PT session, I hit the JCC Scottsdale pool on Saturday afternoon (my home pool is undergoing some repairs) and took my first attempt at doing my whole 400 IM test set. It wasn't quite as painful as I anticipated:

Warmup sets (1,750 set)

  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:20, free descend swim, 1:12 -> 1:06
  • 4 x 100: on 1:45, IM kick descend w/board (1:32 -> 1:28)
  • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
  • 8 x 25: on 0:30, odds easy, evens fast IM order
  • 1 x 50: easy


400 IM Test Set (2,100 set / 3,850 total)


  • 8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
    • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
    • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
    • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
    • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
    • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
    • 12/30/14 - SCY - 30, 31, 37, 28
    • 02/12/15 - SCY - 31+, 30+, 36, 27+
    • 01/18/16 - SCY - 32+, 33+, 39, 30 (my foot cramped on the last 5 yards on the backstroke and I had to stop for almost 5 minutes to stretch it out)
    • 02/08/16 - SCY - 31+, 32+, 37, 29
    • 11/04/17 - SCY - 31, 35, 39, 29

  • 1 x 50: on 1:00, easy
  • 4 x 100: on 1:40, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
    • SCY target would be to descend from 1:14+ to 1:02+
    • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
    • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
    • 03/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)
    • 03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++
    • 12/30/14 - SCY - 1:10, 1:08+, 1:06+, 1:04
    • 02/12/15 - SCY - 1:15, 1:12, 1:08, 1:05
    • 01/18/16 - SCY - 1:13, 1:11, 1:08, 1:05+
    • 02/08/16 - SCY - 1:16, 1:12, 1:09, 1:05
    • 11/04/17 - SCY - 1:18, 1:15, 1:12, 1:08+

  • 1 x 50: easy on 1:00
  • 2 x 200: on 3:00, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:05+ in SCY)
    • 10/10/13 - SCY - 2:28, 2:13+
    • 10/17/13 - SCY - 2:26, 2:15
    • 03/04/14 - SCY - 2:24, 2:22
    • 03/15/14 - SCY - 2:27, 2:15
    • 12/30/14 - SCY - 2:30, 2:18
    • 02/12/15 - SCY - 2:31, 2:17
    • 01/18/16 - SCY - 2:35, 2:17
    • 02/08/16 - SCY - 2:36, 2:17
    • 11/04/17 - SCY -2:40, 2:26

  • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
  • 1 x 400: IM on 5:20, hard
    • 10/10/13 - SCY from push - 4:36 (1:05, 1:09, 1:20, 1:02)
    • 10/17/13 - SCY from push - 4:38 (couldn't see splits in the sun)
    • 03/04/14 - SCY from push - 5:02 (if only the pool was SCM)
    • 03/15/14 - SCY from push - 4:40
    • 12/30/14 - SCY from push - 4:42+ (1:09, 1:11, 1:20, 1:02+)
    • 02/12/15 - SCY - 4:47
    • 02/08/16 - SCY - 4:46
    • 11/04/17 - SCY from push - 4:56

  • 4 x 50: active recovery w/snorkel on 0:40, 0:50, 1:10, 1:30


Then I went 1 x 50 free fast from a push (0:27) and 1 x 50 easy

TOTAL: 3,950 SCY

Comments:


  • What was encouraging is that when I did a shorter version of this set a few weeks ago (http://forums.usms.org/entry.php?411...-have-expected), my 400 IM time at the end was 5:10. I was pleasantly surprised to get under 5:00.
  • I'm definitely on the right road back, but it's a long one.

Submit "Full 400 IM test set!" to Digg Submit "Full 400 IM test set!" to del.icio.us Submit "Full 400 IM test set!" to StumbleUpon Submit "Full 400 IM test set!" to Google

Tags: 400 im test
Categories
Swim Workouts

Comments