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Of Swimming Bondage

I can't believe it's been almost a year ...

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by , January 18th, 2016 at 10:48 PM (117 Views)
... since I attempted my 400 IM test set workout. It was good to get back into this, but a bummer that I didn't pay close enough attention to the revised pool schedule due to the MLK holiday as I got booted from the pool right before my straight 400 IM.

Warmup sets (1,750 set)


  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:20, free descend swim, w/snorkel (1:11, 1:10, 1:05, 1:02+)
  • 4 x 100: on 1:45, IM kick descend, odds w/board, evens on back (1:33, 1:29, 1:28, 1:27)
  • 6 x 50: on 0:55, #1 and #6 cruise free, #2 to #5 IM order build (31+, 34, 36+, 28+)
  • 8 x 25: on 0:30, odds easy, evens fast IM order
  • 1 x 50: easy w/snorkel


400 IM Test Set (1,400 set / 3,150 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)

  • 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+

  • 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, 2:37

  • At this point, I had to content myself with a 150 cool-down and called it a day

TOTAL: 3,150 SCY

Comments:
  • I had gone to a "stretch & core" class at my wife's gym on Sunday and really enjoyed it: it was a blend of yoga, stretching, core work and a bit of body-weight strength work. It felt like a great end to a solid week of training, but I was surprisingly sore in my legs today from that.
  • When I did my home dryland work later today after my swim, I skipped the squats and just did 2 rounds of:
    • 10 pushups
    • 0:30 downward dog
    • 0:30 plank
    • 0:30 right side plank
    • 0:30 left side plank
    • 25 crunches

  • On my pushups, I can do about 7 or 8 before I have to pause in a plank position, catch my breath and get motivated to push through the last 3. It is amazing how pathetically weak I am on land.

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Tags: 400 im test
Categories
Swim Workouts

Comments

  1. __steve__'s Avatar
    Have you tried pushups by keeping bend in arms no less than 90ᵒ on the down movement? This is the pushup standard for usaf fit test. I believe it was determined that a down position of a pushup with less than right angle at the elbows can be stressful to the joints.
    Updated January 19th, 2016 at 01:23 PM by __steve__
  2. pwb's Avatar
    Quote Originally Posted by __steve__
    Have you tried pushups by keeping bend in arms no less than 90ᵒ on the down movement? This is the pushup standard for usaf fit test. I believe it was determined that a down position of a pushup with less than right angle at the elbows can be stressful to the joints.
    Hmm. I had not heard that, nor tried it. I haven't ever had any elbow joint problems, but have had some shoulder issues in the last ~4 years. Do you know if it affects both joints?