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Of Swimming Bondage

Confirmatory evidence

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by , July 28th, 2014 at 05:29 PM (67 Views)
Though I got happier as the day went on with my swims from the meet on Saturday, Sunday's attempt at my 400 IM test set was confirmatory evidence (to me) that I didn't manage my taper correctly. I had figured that, being rested and shaved, I'd be very fast on this, but was pretty much exactly where I was a month ago in the midst of harder training:

Warmup sets (1,750 set)

  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:30, free descend swim w/snorkel (1:19, 1:16, 1:12, 1:10)
  • 4 x 100: on 2:00, IM kick descend, odds w/board, evens on back (1:40, 1:38, 1:35, 1:33)
  • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
    • 0:35, 0:35+, 0:42, 0:33 vs. June 28th effort of 0:34+, 0:37, 0:42, 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 (1,750 set / 3,500 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
    • 06/27/14 - 0:34, 0:35, 0:42, 0:32
    • 07/27/14 - 0:35, 0:35, 0:42, 0:32

  • 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
    • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
    • 07/27/14 - 1:20, 1:16, 1:14, 1:11

  • Masters Minute during which I did an easy 50 kick
  • 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
    • 06/27/14 - 2:43+, 2:31
    • 07/27/14 - 2:45, 2:31

  • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 1:30
  • At this point, I was supposed to do a 400 IM from the blocks, but wasn't feeling the love for it. I did take an extra minute or so rest, dove in and started it, but really fell completely out of love by the 37.5 meter mark of the fly. I then just cooled down with easy snorkel swimming until I got to 3,500 total for the day.


TOTAL: 3,500 SCM

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Updated July 28th, 2014 at 07:07 PM by pwb

Tags: 400 im test
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Swim Workouts

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