top of page

Biggest volume week since January 2016

12 June 2022


I wrapped up this week with my 400 IM Test Set, the first time I've done it completely in a bit over 6 weeks. More impressive than the results was that I notched up 19,918 meters (or 21,783 yards) over my 5 swim workouts this week. That is the most volume I've swum in a week since moving to Canada (January 2019) and I have to go back to the week of January 18th, 2016 to find a week where I went more (and that was only slightly more at 22,250 yards).


Comparing my 400 IM results today with my best ever and year-to-date best results::


400 IM Test set (2,250 yards)

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 revised target splits would be 29 fly, 33 back, 38 breast, 30 free

  • 10/10/13 - 29, 30+, 36-, 28- (best ever)

  • 04/25/22 - 31, 33, 38, 29 (best of 2022 so far)

  • 06/12/22 - 31+, 32+, 37+, 28- (new best of 2022)

1 x 50: on 1:40, drill/cruise with 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

  • My SCY revised target would be to descend from 1:17 to 1:05

  • 10/10/13 - 1:11+, 1:10, 1:07, 1:03+ (best ever)

  • 04/18/22 - 1:20+, 1:16, 1:09+, 1:06 (best so far in 2022)

  • 06/12/22 - 1:21, 1:15, 1:10, 1:06

1 x 50: on 2:00, drill/cruise with snorkel


2 x 200: on 3:10, build each stroke on #1, try to make #2 at revised target 400 IM race pace divided by two (e.g., 2:10)

  • 10/10/13 - 2:28, 2:13+ (best ever)

  • 04/25/22 - 2:39, 2:20 (best so far in 2022)

  • 06/12/22 - 2:45, 2:21+

4 x 50: active recovery on 0:45, 0:50, 0:55, 2:30


1 x 400: IM on 6:00, hard

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

  • 04/25/22 - 4:51 (best so far in 2022)

  • 06/12/22 - 4:56

7 x 50: active recovery on 0:35, 0:40, 0:45, 0:50, 0:55, 1:00, 1:05


So, I was right on my best this year on the speed portion, but fell off the pace as the distances went longer. Still, this felt good.

Comments


Archive
Search By Tags
Follow Us
  • Twitter Basic Square
bottom of page