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.

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