11 April 2022
I was more than a bit frustrated that my 400 IM Test Set performance had plateaued this year, that my (apparent) consistent training wasn't yielding results. While I was slower on the shorter portion, I was most pleased that I finally notched a marginal improvement on the 400 IM. It's about time!
This was done after my standard, long 1,750 yard warmup:
400 IM Test set (2,250 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-
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+
02/21/22 - forgot to write these down
03/03/22 - 31+, 33, 39, 29+
04/11/22 - 32, 32, 38+, 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+
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
02/21/22 - descended down to 1:07
03/03/22 - 1:19, 1:15, 1:09+, 1:07
04/11/22 - 1:19+, 1:14+, 1:10+, 1:08
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 revised target 400 IM race pace divided by two (e.g., 2:10)
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
02/21/22 - 2:39, 2:23
03/03/22 - 2:41, 2:22
04/11/22 - 2:42, 2:23
4 x 50: active recovery on 0:45, 0:50, 0:55, 2:30
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
02/21/22 - 4:56
03/03/22 - 4:56
04/11/22 - 4:53
7 x 50: active recovery on 0:35, 0:40, 0:45, 0:50, 0:55, 1:00, 1:05
A great 4K to start off the week!
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