I've added a little extra bump to the 400 IM test set to push the yardage up a bit. The core of this is the same as I proposed 4 weeks ago, though, so you can compare apples-to-apples to that point.

Workout # 1 - IM Test Set
This is a new variation on a 400 IM test set that we can hopefully do over the course of the fall. Have in mind your season ending target time and target splits by stroke.

Warmup Sets (1,500 set / 1,500 total)

  • 1 x 500: free swim or pull; if you have a snorkel, stop after 200 and put it one for the last 300
  • 4 x 100: on KICKBASE + 0:10, descend IM kick - I like to do odds with board and evens on my back
  • 6 x 50: on BASE/2 + 0:10, descend in 3s, free swim
  • 8 x 25: on BASE/2, w/fins or monofin as SDK on belly in sets of 4 as follows:
    • #1 - moderate 2 breaths
    • #2 - build to fast, no breath
    • #3 - moderate 1 breath
    • #4 - AFAP no breath


  • 1 x 100: cruise, easy swimming



400 IM Test Set (2,600 set / 4,100 total)
Do this straight through on the intervals

  • 8 x 50: on BASE - 0:20, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
  • 4 x 100: on BASE + 0:30, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
  • Masters Minute
  • 2 x 200: on BASE + 0:20 per 100, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two
  • 4 x 50: active recovery, start on BASE/2 + 0:10 and add 0:05 per 50
  • 1 x 400: IM on BASE + 0:10 per 100, AFAP
  • 4 x 50: active recovery, start on BASE/2 + 0:10 and add 0:05 per 50
  • 4 x 100: on BASE + 0:30, do as 100s stroke order, trying to negative split (or at least even split) each 100 and definitely make sure your add-up 400 IM time is FAST!!
  • 4 x 50: active recovery, start on BASE/2 + 0:10 and add 0:05 per 50


TOTAL: 4,100
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Remaining workouts to be posted on Monday