The early bird gets the (IM) worm

14 February 2022


With seven weeks to go until I try to do a quick taper and see if I can race again, I made a plan to do my 400 IM Test Set once per week, so figured I may as well kick the week off with it.


Warmup (1,500 yards)

  • 1 x 400: IM kick-drill by 25s

  • 4 x 100: on 1:25, free descend w/snorkel, 1:11+, 1:08, 1:04, 1:01

  • 4 x 100: on 1:45, IM kick on back descend, 1:30, 1:27, 1:25, 1:25

  • 8 x 25: on 1:00 per pair, odds IM order fast, evens easy

  • 1 x 50: easy

400 IM Test set (2,100 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 dream splits would be 29+ fly, 31+ back, 36+ breast, 29.0 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+

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

  • (In the old days), my SCY target would be to descend from 1:14+ to 1:02

  • 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

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 target 400 IM race pace divided by two (e.g., 2:05+ in SCY back when I dreamed of going 4:11)

  • 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

4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30


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

4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30


Other than a crick in my neck that's been bugging me for days, I felt pretty damn awesome. That test set puts me right back where I was before I started my taper late last year, so I'm feeling ready to build the intensity and volume up over the next 5 weeks.

Archive
Search By Tags
Follow Us
  • Twitter Basic Square