Training Table: Not Breaking on Broken 400s
- Patrick W. Brundage
- Mar 3
- 1 min read
3 March 2025
I love going to the London Aquatics Centre first thing in the morning, but it's oh so much nicer when you arrive as the sun is rising and starting to burn off the morning fog:
Beauty, eh?
As I'm racing both the 800 free and the 400 free this Saturday up in Coventry at the West Midlands Masters Championships, it felt like a good time to repeat the Broken 400s set I had attempted 6 weeks ago ...
4 rounds of:
8 x 50: on 0:55 at target race pace
4 x 50: on 0:55, 1:00, 1:05, 1:30 (or so) active recovery
... where you add up the 50s to 400 times. I made all four rounds this morning (unlike last time where I bonked after round three) ...
4:39.9
4:47.5**
4:44.7
4:40.7
... for a slightly faster average 4:43.2 (vs 4:45.3 last time). I also felt far more like I got into a good groove of a pace on this in terms of keeping my stroke, breathing pattern and stroke count fairly consistent across the set.
Along with the warmup and a bit more cool-down, this was a great 4KM to start the week.
** While I was only sharing Lane 5 with 3 or 4 other people, on this second round, my intervals were kind of 'perfect stormy' which meant I was both passing people up the middle, but then also having to make the intervals faster to avoid having to re-pass the person on the next 50.
Comentarios