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