Last straight 400 IM before race day

25 April 2022


Embarking on my last "full intensity" week of training this rainy Monday morning with my last full rendition of my 400 IM test set. I could feel last week's increase in volume, as well as the extra walking I did around downtown Toronto on Saturday and then thru the forests near my house yesterday as part of a neighborhood "Earth Day/Week" trail cleanup:

I started off slowly on my standard, long 1,750 yard warmup:

  • 100s free - 1:12, 1:10, 1:06+, 1:04+

  • 100s IM kick on back - 1:32, 1:29+, 1:28, 1:26

  • 50s build IM order - 32, 33, 39, 30+

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

  • 04/18/22 - 31, 32, 37+, 29

  • 04/25/22 - 31, 33, 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

  • 04/18/22 - 1:20+, 1:16, 1:09+, 1:06

  • 04/25/22 - 1:19+, 1:14, 1:10, 1:06++++++ (e.g., barely saw the 6 before it flipped to the 7)

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+

  • 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

  • 04.18/22 - 2:41, 2:20

  • 04/25/22 - 2:39, 2:20

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)

  • 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

  • 04/18/22 - 4:52

  • 04/25/22 - 4:51

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


For as tight and tired as I felt at the start of the workout, I was very happy with my test set performance. I can't say that the tightness went away over the 4,000 yards, but I just felt strong and solid in my ability to push hard. This is a good sign.

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