10 October 2022
Celebrating Thanksgiving up here in Canada with some gentle yoga to get loose for my first attempt at my 400 IM Test Set for this new SCY/SCM season (now through April/May of 2023). I did a longer 1,850 yard warmup that included a 400 kick-for-time at 6:05+ and then launched into the main set.
400 IM Test set (2,150 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)
06/12/22 - 31+, 32+, 37+, 28- (best of 2022 so far)
10/10/22 - 32, 32, 40, 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+ (best ever)
06/12/22 - 1:21, 1:15, 1:10, 1:06 (best so far in 2022)
10/10/22 - 1:18+, 1:16, 1:12, 1:09
1 x 50: on 2:20, 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)
10/10/22 - 2:46, 2:28
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
10/10/22 - 5:07.8 done with my Garmin Smart Goggles
Fly - 1:13.5 (35.3, 38.2)
Back - 1:17.7 (38.6, 39.1)
Breast - 1:28.8 (44.2, 44.6)
Free - 1:07.8 (34.3, 33.5)
5 x 50: active recovery on 0:40, 0:45, 0:50, 0:55
Not a horrible start and not unexpected to be further off the best efforts from earlier this year the longer the races got. I did appreciate having the ability to get exact splits on the 400 IM, the only part where I wore the smart goggles.