Training Table: IM making progress

2 October 2020


Though I typically like to repeat my test sets roughly every 4 weeks, I felt like doing some IM work this morning at the LA Fitness - Barrie Cundles location, so went through my 1,750 yard long warmup and then launched into this. I've retained only my best performance ever in the 'history' below, along with this year's efforts:


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

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+

  • 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++

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+

  • 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

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)

  • 01/26/20 - 5:05

  • 08/03/20 - 5:30

  • 09/21/20 - 5:18

  • 10/02/20 - 5:09

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


Decent enough progress that almost puts me back where I was at the start of the year. I'll try to wait another 4 weeks before trying this again, but it is hard to resist the siren song of the 400 IM.

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