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Of Swimming Bondage

400 IM Test Set - better

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by , June 12th, 2016 at 02:23 PM (78 Views)
I am going to try to get into a groove of doing this test set at least once month, but ideally once every three weeks. I had a great 8 hours of sleep last night and felt pretty good today:

Warmup sets (1,750 set)

  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:30, free descend swim w/snorkel (1:17, 1:15, 1:13, 1:12)
  • 4 x 100: on 2:00, IM kick descend w/board (1:41+, 1:37+, 1:35, 1:32)
  • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
    • 0:34++++, 0:36+, 0:41, 0:33

  • 6 x 25: on 0:35, going 5-6-7-8 AFAP strokes off the wall on the first 4, cruise #5 and AFAP on #6; w/Finis Agility Paddles
  • 1 x 100: easy


400 IM Test Set (2,050 set / 3,800 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)
    • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
    • 10/30/13 - 33, 34, 40+++/41---, 31-
    • 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
    • 05/21/16 - 0:36, 0:37, 0:42, 0:33+
    • 06/12/16 - 0:34, 0:36, 0:41, 0:33

  • 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-
    • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
    • 10/30/13 - 1:21, 1:18, 1:14, 1:12
    • 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
    • 05/21/16 - 1:21+, 1:17, 1:15, 1:13
    • 06/12/16 - 1:21+, 1:18, 1:15, 1:12+

  • Masters Minute during which I did an easy 50 swim w/snorkel
  • 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
    • 10/27/13 - 2:43, 2:32
    • 10/30/13 - 2:41, 2:30+
    • 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
    • 05/21/16 - 2:47, 2:35
    • 06/12/16 - 2:45, 2:30

  • 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)
    • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
    • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
    • 04/01/14 - 5:21 (no splits)
    • 04/14/14 - skipped it
    • 06/01/14 - 5:13 (from dive)
    • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
    • 07/27/14 - skipped it
    • 05/21/16 - 5:21+ (from dive)
    • 06/12/16 - 5:13+ (from dive)

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


TOTAL: 3,800 SCM

Comments:
  • Of all my strokes, my fly felt the best - very long and very strong. I'm still huffing and puffing and struggling as the distances get longer, but I was appreciably better on both the 200 and 400 versus three weeks ago.
  • I've got another busy week coming up, but will fortunately get to sleep in my own bed Sunday through Thursday. I do have day trips to LA (Monday) and San Fran (Wednesday) that will cut into my workout times, so I'll try to go bigger/longer on Tuesday and Thursday.
  • Anticipating some short days ahead, I'll head over to the JCC later today and do my 20 minute treadmill run.

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Comments

  1. jroddin's Avatar
    I actually tried this set the other day after seeing your post last month about it. My pool is SCM, so I did your intervals. Part of the problem, though, is I typically only swim 1500-1700 per workout (which includes warm up, main set, warm down). So I modified and did 500 easy and then did the following:
    8x50 on 1:00 (34, 38, 41, 34)
    4x100 IM on 1:50 (1:19, 1:17, 1:15, 1:13)
    2x200 IM on 3:32 (NS, NS)
    400 IM (SCR)



    I knew I would never make it to the 400 IM before I even started, but had hoped to at least do one of the 200s. Looks like I have my work cut out for me...! But thanks for the inspiration!

    Jeff
  2. pwb's Avatar
    Quote Originally Posted by jroddin
    I actually tried this set the other day after seeing your post last month about it. My pool is SCM, so I did your intervals. Part of the problem, though, is I typically only swim 1500-1700 per workout (which includes warm up, main set, warm down). So I modified and did 500 easy and then did the following:
    8x50 on 1:00 (34, 38, 41, 34)
    4x100 IM on 1:50 (1:19, 1:17, 1:15, 1:13)
    2x200 IM on 3:32 (NS, NS)
    400 IM (SCR)



    I knew I would never make it to the 400 IM before I even started, but had hoped to at least do one of the 200s. Looks like I have my work cut out for me...! But thanks for the inspiration!

    Jeff
    Glad I inspired, but now I want to figure out how to swim as speedy as you do on 1500-1700 a workout! When are you starting your Ultra Short Roddin Speed blog?
  3. jroddin's Avatar
    I tried your set again this morning and at least made it through the 200s this time. I had to do a whopping 2000 meters to make it work! That's the most I've done in a workout (outside of a swim meet day) in a few months.

    35, 37, 40, 33 for the 50s
    1:20, 1:18, 1:16, 1:14 for the 100s
    2:50, 2:35 for the 200s
    Could barely muster the strength to do a 200 warm down, let alone a 400 IM. Hats off to you for your strong 400 IMs. Maybe I should back off on the 50s, 100s and 200s in order to complete the set (e.g. instead of trying to match your times, just try to finish the set).

    I rotate through just a few favorite workouts. I know the volume isn't much, but I'd like to think I work hard and make it work (i.e. no garbage yards). Something else in my favor is I am consistent with 4 workouts a week. I think 4x1600 is better then 2x3200 workouts per week.