Thanking the 400 IM

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.

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