Training Table: 400 IM Test Set

21 September 2020


As part of my return to pool training, with the distant dream of being able to compete sometime in the post-COVID-vaccine availability era, I am endeavoring to get back into a cycle where I repeat my favorite test sets every 4-5 weeks. This morning's effort at LA Fitness - Cundles Barrie location was my 400 IM test set, done in yards, begun with a shorter, 1250 yard warmup:


1 x 400: IM kick-drill by 25

4 x 100: on 1:30, descend free swim w/snorkle

2 x 100: on 2:00, IM kick, one on belly, one on back

4 x 50: on1:00, done as 25 fast reverse IM order, 25 easy

1 x 50: easy drill/kick w/snorel


Before I launched into the main event:


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-

  • 10/17/13 - 31, 31+, 37, 28+

  • 03/04/14 -30, 32, 37, 30

  • 03/15/14 - 29+, 32, 36, 30

  • 12/30/14 - 30, 31, 37, 28

  • 02/12/15 - 31+, 30+, 36, 27+

  • 01/18/16 - 32+, 33+, 39, 30

  • 02/08/16 - 31+, 32+, 37, 29

  • 11/04/17 - 31, 35, 39, 29

  • 11/11/17 - 31, 33, 37+, 28

  • 12/03/17 - 32+, 33, 38, 29

  • 12/24/17 - 31, 31+, 37, 28

  • 01/06/18 - 33, 31+, 38, 29

  • 01/14/18 - 34, 34, 41, 31

  • 01/21/18 - 32+, 33, 38, 29

  • 01/26/20 - 34, 35, 40, 32

  • 08/03/20 - 34, 35, 42, 32

  • 09/21/20 - 37, 34, 42, 31+

1 x 50: on 1:20, easy breast kick w/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

  • SCY target would be to descend from 1:14+ to 1:02

  • 10/10/13 - 1:11+, 1:10, 1:07, 1:03+

  • 10/17/13 - 1:12, 1:09, 1:06, 1:04

  • 03/04/14 - 1:08, 1:06, 1:07, 1:06+

  • 03/15/14 - 1:09+, 1:09, 1:05, 1:03++

  • 12/30/14 - 1:10, 1:08+, 1:06+, 1:04

  • 02/12/15 - 1:15, 1:12, 1:08, 1:05

  • 01/18/16 - 1:13, 1:11, 1:08, 1:05+

  • 02/08/16 - 1:16, 1:12, 1:09, 1:05

  • 11/04/17 - 1:18, 1:15, 1:12, 1:08+

  • 11/11/17 - 1:17, 1:15, 1:10, 1:07

  • 12/03/17 - 1:16, 1:14, 1:10, 1:06

  • 12/24/17 - 1:15+, 1:12+, 1:08, 1:05

  • 01/06/18 - 1:16, 1:13, 1:10, 1:07

  • 01/14/18 - 1:17, 1:16, 1:14, 1:13

  • 01/21/18 - 1:18, 1:15, 1:10, 1:04

  • 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

1 x 50: on 1:20, easy breast kick w/snorkel

2 x 200: on 3:00, build each stroke on #1, try to make #2 at target 400 IM race pace divided by two (e.g., 2:05+ in SCY)

  • 10/10/13 - 2:28, 2:13+

  • 10/17/13 - 2:26, 2:15

  • 03/04/14 - 2:24, 2:22

  • 03/15/14 - 2:27, 2:15

  • 12/30/14 - 2:30, 2:18

  • 02/12/15 - 2:31, 2:17

  • 01/18/16 - 2:35, 2:17

  • 02/08/16 - 2:36, 2:17

  • 11/04/17 - 2:40, 2:26

  • 11/11/17 - 2:33, 2:23+

  • 12/03/17 - 2:36, 2:23

  • 12/24/17 - 2:32, 2:20+

  • 01/06/18 - 2:37, 2:23+

  • 01/14/18 - 2:41, 2:28

  • 01/21/18 - 2:35, 2:21

  • 01/26/20 - 2"42, 2:27

  • 08/03/20 - 2:57, 2:37

  • 09/21/20 - 2:48, 2:37

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

1 x 400: IM on 5:20, hard

  • 10/10/13 - 4:36 (1:05, 1:09, 1:20, 1:02)

  • 10/17/13 - 4:38

  • 03/04/14 - 5:02

  • 03/15/14 - 4:40

  • 12/30/14 - 4:42+ (1:09, 1:11, 1:20, 1:02+)

  • 02/12/15 - 4:47

  • 02/08/16 - 4:46

  • 11/04/17 - 4:56

  • 11/11/17 - 4:53

  • 12/03/17 - 4:51

  • 12/24/17 - 4:46

  • 01/06/18 - 4:53

  • 01/14/18 - 5:01+

  • 01/21/18 - 4:51

  • 01/26/20 - 5:05

  • 08/03/20 - 5:30

  • 09/21/20 - 5:18

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


Clearly, I still have a LONG way to go to get back to peak performance, but I was mildly satisfied that I was a tad faster on the 400 than I was back in August. Onward and upward!

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