It's about time I am progressing (somewhat)

11 April 2022


I was more than a bit frustrated that my 400 IM Test Set performance had plateaued this year, that my (apparent) consistent training wasn't yielding results. While I was slower on the shorter portion, I was most pleased that I finally notched a marginal improvement on the 400 IM. It's about time!


This was done after my standard, long 1,750 yard warmup:


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-

  • 01/26/20 - 34, 35, 40, 32

  • 08/03/20 - 34, 35, 42, 32

  • 09/21/20 - 37, 34, 42, 31+

  • 10/02/20 - 32, 34, 40, 31

  • 11/21/20 - 31, 32, 38, 29

  • 11/13/21 - 32, 33, 39, 29

  • 11/21/21 - 31, 32+, 38, 28

  • 11/28/21 - 31, 32, 39, 28+

  • 02/14/22 - 31, 33, 38+, 28+

  • 02/21/22 - forgot to write these down

  • 03/03/22 - 31+, 33, 39, 29+

  • 04/11/22 - 32, 32, 38+, 29

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+

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

  • 08/03/20 - 1:27, 1:20, 1:15, 1:13

  • 09/21/20 - 1:25, 1:21, 1:18, 1:15

  • 10/02/20 - 1:22, 1:18, 1:14+, 1:11++

  • 11/21/20 - 1:17+, 1:14, 1:10+, 1:07

  • 11/13/21 - 1:21, 1:16, 1:12, 1:07

  • 11/21/21 - 1:20, 1:16, 1:10, 1:06

  • 11/28/21 - 1:20, 1:15, 1:09, 1:06

  • 02/14/22 - 1:17, 1:14+, 1:11, 1:07

  • 02/21/22 - descended down to 1:07

  • 03/03/22 - 1:19, 1:15, 1:09+, 1:07

  • 04/11/22 - 1:19+, 1:14+, 1:10+, 1:08

1 x 50: on 1:40, 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+

  • 01/26/20 - 2:42, 2:27

  • 08/03/20 - 2:57, 2:37

  • 09/21/20 - 2:48, 2:37

  • 10/02/20 - 2:45+, 2:31

  • 11/21/20 - 2:42, 2:25

  • 11/13/21 - 2:40, 2:24

  • 11/21/21 - 2:44, 2:20

  • 11/28/21 - 2:43, 2:24

  • 02/14/22 - 2:42, 2:24

  • 02/21/22 - 2:39, 2:23

  • 03/03/22 - 2:41, 2:22

  • 04/11/22 - 2:42, 2:23

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


1 x 400: IM on 5:30, hard

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

  • 01/26/20 - 5:05

  • 08/03/20 - 5:30

  • 09/21/20 - 5:18

  • 10/02/20 - 5:09

  • 11/21/20 - 4:58.7 (thanks Garmin Swim 2 watch for timing me!)

  • 11/13/21 - 4:57

  • 11/21/21 - 4:54+

  • 11/28/21 - 4:55

  • 02/14/22 - 4:54

  • 02/21/22 - 4:56

  • 03/03/22 - 4:56

  • 04/11/22 - 4:53

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


A great 4K to start off the week!

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