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Of Swimming Bondage

A step forward on the 400 IM

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by , November 11th, 2017 at 08:13 PM (25 Views)
After watching daughter #3 race both Friday night and this morning, I got over to the JCC and repeated the exact same workout from last week, with some decent enough improvements

Warmup sets (1,750 set)


  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:20, free descend swim, (1:11+, 1:10+, 1:08+, 1:07+)
  • 4 x 100: on 1:45, IM kick descend w/board (1:31, 1:29+, 1:28, 1:27+
  • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build (0:33, 0:33, 0:39, 0:30)
  • 8 x 25: on 0:30, odds easy, evens fast IM order (0:13+, 0:15, 0:17, 0:12+)
  • 1 x 50: easy


400 IM Test Set (2,250 set / 4,000 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
    • 11/11/17 - SCY - 31, 33, 37+, 28


  • 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+
    • 11/11/17 - SCY - 1:17, 1:15, 1:10, 1:07


  • 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
    • 11/11/17 - SCY -2:33, 2:23+


  • 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
    • 11/11/17 - SCY from push - 4:53


  • 7 x 50: active recovery w/snorkel on 1 on 0:40, 2 on 0:45, 3 on 0:50


TOTAL: 4,000 SCY

Comments:


  • I didn't bonk, but tomorrow will be the test. I did have that pleasant, mellow exhaustion at the end of a hard workout. I am feeling so happy to be able to push myself again! Shoulder is holding up well.

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