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Training Table: 400 IM Test Set

January 27, 2020

The long slog to get back into shape continues and I finally felt just good enough in the water to even attempt my 400 IM Test Set, a workout I created back in 2013.    I was over at the LA Fitness Barrie Cundles location today, in short course yards.  Done well and close to pace, this is a tough set.  My goal was to get through it today as best as possible.  

 

Warmup sets (1,450 set)

  • 1 x 400: IM, kick-drill by 25

  • 4 x 100: on 1:20, free descend swim w/snorkel (1:13, 1:11, 1:09+, 1:05)

  • 8 x 50: on 0:55, w/fins, streamlined dolphin kick, going 8 kicks AFAP off each wall, odd lengths on belly, even lengths on my back

  • 8 x 25: on 0:30, odds easy, evens fast IM order

  • 1 x 50: easy

 

400 IM Test Set (2,050 set / 3,500 total)

 

8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at target 400 IM race pace

  • My dream splits would be 29+ fly, 31+ back, 36+ breast, 29.0 free

  • 10/10/13 - 29, 30+, 36-, 28-

  • 10/17/13 - 31, 31+, 37, 28+ 

  • 03/04/14 -30, 32, 37, 30 

  • 03/15/14 - 29+, 32, 36, 30

  • 12/30/14 - 30, 31, 37, 28

  • 02/12/15 - 31+, 30+, 36, 27+

  • 01/18/16 - 32+, 33+, 39, 30

  • 02/08/16 - 31+, 32+, 37, 29

  • 11/04/17 - 31, 35, 39, 29

  • 11/11/17 - 31, 33, 37+, 28

  • 12/03/17 - 32+, 33, 38, 29

  • 12/24/17 - 31, 31+, 37, 28

  • 01/06/18 - 33, 31+, 38, 29

  • 01/14/18 - 34, 34, 41, 31

  • 01/21/18 - 32+, 33, 38, 29

  • 01/26/20 - 34, 35, 40, 32

 

1 x 50: on 1:20, easy breast kick w/snorkel

 

4 x 100: on 1:40, do as 100 IMs, descend to target 400 IM 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 -   1:11+, 1:10, 1:07, 1:03+

  • 10/17/13 -   1:12, 1:09, 1:06, 1:04

  • 03/04/14 -   1:08, 1:06, 1:07, 1:06+

  • 03/15/14 -   1:09+, 1:09, 1:05, 1:03++

  • 12/30/14 -   1:10, 1:08+, 1:06+, 1:04

  • 02/12/15 -   1:15, 1:12, 1:08, 1:05

  • 01/18/16 -   1:13, 1:11, 1:08, 1:05+

  • 02/08/16 -   1:16, 1:12, 1:09, 1:05

  • 11/04/17 -   1:18, 1:15, 1:12, 1:08+

  • 11/11/17 -   1:17, 1:15, 1:10, 1:07

  • 12/03/17 -   1:16, 1:14, 1:10, 1:06

  • 12/24/17 -   1:15+, 1:12+, 1:08, 1:05

  • 01/06/18 -   1:16, 1:13, 1:10, 1:07

  • 01/14/18 -   1:17, 1:16, 1:14, 1:13

  • 01/21/18 -   1:18, 1:15, 1:10, 1:04

  • 01/26/20 - 1:22, 1:18, 1:14+, 1:10

 

2 x 200: on 3:00, build each stroke on #1, try to make #2 at target 400 IM race pace divided by two (e.g., 2:05+ in SCY)

  • 10/10/13 -   2:28, 2:13+

  • 10/17/13 -   2:26, 2:15

  • 03/04/14 -   2:24, 2:22

  • 03/15/14 -   2:27, 2:15

  • 12/30/14 -   2:30, 2:18

  • 02/12/15 -   2:31, 2:17

  • 01/18/16 -   2:35, 2:17

  • 02/08/16 -   2:36, 2:17

  • 11/04/17 -  2:40, 2:26

  • 11/11/17 -  2:33, 2:23+

  • 12/03/17 -   2:36, 2:23

  • 12/24/17 -   2:32, 2:20+

  • 01/06/18 -   2:37, 2:23+

  • 01/14/18 -   2:41, 2:28

  • 01/21/18 -   2:35, 2:21

  • 01/26/20 - 2"42, 2:27

 

4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30

 

1 x 400: IM on 5:20, hard

  • 10/10/13 -  4:36 (1:05, 1:09, 1:20, 1:02)

  • 10/17/13 -  4:38

  • 03/04/14 -  5:02

  • 03/15/14 -  4:40

  • 12/30/14 -  4:42+ (1:09, 1:11, 1:20, 1:02+)

  • 02/12/15 -   4:47

  • 02/08/16 -   4:46

  • 11/04/17 -  4:56

  • 11/11/17 -  4:53

  • 12/03/17 -  4:51

  • 12/24/17 -  4:46

  • 01/06/18 -  4:53

  • 01/14/18 -  5:01+

  • 01/21/18 -  4:51

  • 01/26/20 - 5:05

 

3 x 50: active recovery w/snorkel on 0:45, 0:50

 

TOTAL: 3,500 SCY

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