18 April 2022
My training plan includes starting each Monday, after a rest & recovery Sunday, by repeating my 400 IM Test Set. After three weeks of that, I'll then begin a gradual three week taper where I'll drop one "400 IM" each week, starting from the end of the set and working backwards from there, as a way to reduce my total volume and intensity.
This morning's effort felt stronger and was done after my standard, long 1,750 yard warmup, where I had some decent warmup times:
100s free - 1:10+, 1:08, 1:05, 1:02+
100s IM kick on back - 1:30, 1:28, 1:26, 1:22+
50s build IM order - 32, 34, 38, 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
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
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
4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
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
7 x 50: active recovery on 0:35, 0:40, 0:45, 0:50, 0:55, 1:00, 1:05
After my much faster 200 IM, I was hoping to be closer to 4:50 on the straight 400 IM, but I think I was a little too gung-ho on the fly and paid for my enthusiasm!
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