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Of Swimming Bondage

400 IM Test Set & Pace 50s

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by , February 8th, 2016 at 02:18 PM (127 Views)
I watched more of yesterday's Super Bowl then I think I have of a Super Bowl for the last twenty years (e.g., I cannot remember a time when I watched a Super Bowl since moving to Arizona), as some friends of ours had a combo kid birthday + Mardi Gras (they're from New Orleans) + Super Bowl party. It was a lot of fun and they had awesome fried oysters, gumbo and beignets. My JCC yoga flow yesterday morning was more stretchy than intense and so I didn't earn the volume of food I consumed; I was pretty sure my belly was going to scrape the bottom of Cactus today. I guess the only saving grace was that I stuck with my new personal alcohol policy and consumed tonic water instead of hurricanes, so I wasn't also dealing with a hurting head

Warmup sets (1,750 set)


  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:20, free descend swim, w/snorkel (1:12, 1:10, 1:06, 1:03)
  • 4 x 100: on 1:45, IM kick descend, odds w/board, evens on back (1:33, 1:28, 1:29, 1:25)
  • 6 x 50: on 0:55, #1 and #6 cruise free, #2 to #5 IM order build (31+, 33, 38, 29)
  • 8 x 25: on 0:30, odds easy, evens fast IM order
  • 1 x 50: easy w/snorkel


400 IM Test Set (2,050 set / 3,800 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

  • 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

  • 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

  • 4 x 50: active recovery w/snorkel 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

  • 4 x 50: active recovery w/snorkel on 0:40, 0:50, 1:10, 1:30


1000 Pace 50s (700 set / 4,500 total)


  • 10 x 50: on 0:50, aim for flipped finish to 0:30
    • was hitting very solid 0:30s and then pushed the last two extra hard and was 0:29 solid and, I swear, I saw the slightest glimpse 0:28 exceedingly high on the last one

  • 4 x 50: active recovery w/snorkel on 0:40, 0:45, 0:50


TOTAL: 4,500 SCY

Comments:


  • While the times were OK, I was happy with this performance, particularly for the straight IM as I felt like I worked it the entire way. With the more consistent training I've been doing since the start of 2016, even though I am taking a rest day once a week, I almost always start each workout still feeling the prior day's / week's efforts. It feels like I operating right on the edge - training hard enough, but not so hard that I get too broken down.
  • I'm also trying very hard to 'periodize' my training where I follow a training approach over each 4 to 5 week cycle and use the last week of each cycle as a bit of a rest period. Today starts my second week of this cycle where I'm primarily doing sets that are focused around the 'cool kid' events - 1000/1650, 200 fly and 400 IM.
    • I'll run this cycle through early March (my rest week will be the week starting Feb 29th)
    • I'll then do a shorter 4 week, 3rd cycle with the same focus (maybe with a bit more speed work) so that I have a rest week leading up to our State Meet on April 2nd/3rd.
    • That will then leave with with a 4th cycle, also of 4 weeks, leading into Nationals.

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Comments

  1. StewartACarroll's Avatar
    How do you fit your taper into the last 4 week cycle. I did cycle training as you describe before world's and did 3 week cycles. I choose 3 week cycles because I do a 3 week taper. I really liked having a focus every 3 weeks. Since I went to more race pace work I have dropped the 3 week cycles but I might try to find a way of mixing them together for LCM. Good luck with the new approach.
  2. pwb's Avatar
    Quote Originally Posted by StewartACarroll
    How do you fit your taper into the last 4 week cycle. I did cycle training as you describe before world's and did 3 week cycles.
    My tapers are shorter than most people, so I'll do about a 10 day taper starting on Monday, April 18th. That will allow me to do two harder weeks of training (April 4th and 11th) weeks right after the state meet.
  3. flystorms's Avatar
    Whew! Hurricanes are so sweet and hard on you! Good for you for sticking to the tonic water.