View RSS Feed

Of Swimming Bondage

El jefe de la 400 IM

Rate this Entry
by , June 1st, 2014 at 01:18 PM (65 Views)
My wife and I saw the awesomely funny movie Chef last night, so I had cubanos and el jefe on my mind as I did my 400 IM test set this morning in SCM. Despite feeling sore as hell from the last two days (and, really, last four weeks) of workouts, my performance was solid.

Warmup sets (1,750 set)

  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:40, free descend
    • 1:22 -> 1:10

  • 16 x 25: on 0:35, underwater SDK w/monofin going twice through 2-0-1-0 breaths by 25, #1 to #3 cruise, #4 AFAP
  • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
    • 0:39, 0:40, 0:44, 0:32+

  • 6 x 25: on 0:35, going 5-6-7-8-5 AFAP strokes off the wall then cruise for the first 5, then all fast on #6; wore Zoomers
  • 1 x 100: easy


400 IM Test Set (2,000 set / 3,750 total)


  • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
    • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
    • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
    • 09/17/13 - 35+, 35, 42, 33
    • 09/23/13 - 33, 35, 40+, 31+ (much better!)
    • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
    • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
    • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
    • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
    • 10/30/13 - 33, 34, 40+++/41---, 31-
    • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
    • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
    • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
    • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
    • 06/01/14 - 0:33+, 0:35, 0:42, 0:31

  • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
    • SCM target would be to descend from 1:22 to 1:10
    • SCY target would be to descend from 1:14+ to 1:02+
    • 09/17/13 - 1:23, 1:22, 1:19, 1:14
    • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
    • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
    • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
    • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
    • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
    • 10/30/13 - 1:21, 1:18, 1:14, 1:12
    • 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++
    • 04/01/14 - 1:21, 1:19, 1:14, 1:13
    • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
    • 06/01/14 - 1:22, 1:20, 1:15+, 1:13

  • Masters Minute
  • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
    • 09/17/13 - 2:49, 2:38
    • 09/23/13 - 2:49, 2:33
    • 10/06/13 - 2:45, 2:33
    • 10/10/13 - SCY - 2:28, 2:13+
    • 10/17/13 - SCY - 2:26, 2:15
    • 10/27/13 - 2:43, 2:32
    • 10/30/13 - 2:41, 2:30+
    • 03/04/14 - SCY - 2:24, 2:22
    • 03/15/14 - SCY - 2:27, 2:15
    • 04/01/14 - 2:47, 2:36
    • 04/14/14 - 2:48, 2:30
    • 06/01/14 - 2:43, 2:32

  • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 1:30
  • 1 x 400: IM on 6:00, AFAP, from blocks
    • 09/17/13 - 5:36 (ugh-o-rama)
    • 09/23/13 - 5:15
    • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
    • 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)
    • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
    • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
    • 03/04/14 - SCY from push - 5:02 (if only the pool was SCM)
    • 03/15/14 - SCY from push - 4:40
    • 04/01/14 - 5:21 (no splits)
    • 04/14/14 - skipped it
    • 06/01/14 - 5:13 (from dive)

  • 4 x 50: active recovery, on 0:45, 0:50, 0:55

TOTAL: 3,750 SCM

Commentary:


  • In addition to my times being pretty good, I was very happy that I really felt like I had some endurance on the straight 400 IM. All the more aerobic stuff I have been doing over the last four weeks is paying off.
  • Thinking about the meet next weekend and the fact that I have now put in four very solid weeks of training since Nationals, I am going to do a bit of a drop taper from Wednesday through Friday this week just to see if I can put up some decent enough times in my 200 and 400 IM. With my trip to India in mid-July and then family vacation in August, I think my only real opportunity to do any racing this summer will come between now and July 3rd, so I may as well take the opportunity to swim a meet not exhausted.

Submit "El jefe de la 400 IM" to Digg Submit "El jefe de la 400 IM" to del.icio.us Submit "El jefe de la 400 IM" to StumbleUpon Submit "El jefe de la 400 IM" to Google

Tags: 400 im test
Categories
Swim Workouts

Comments