Is this a good training week for sub 4:15 400 m SC
Former Member
current shape about 4:20 - 4:25 for 400 SC. The goal is to swim under 17' for 1500 free, under 4'15" for 400 free. Base was long swims @ 1.20 per 100 m could go up to 2000 meters at a coin. And 100's at 1.10 off 1.25. I know it sounds a bit unusual but would it work. I am a shorter swimmer at 5'8" 154 pounds. I also run 60 miles a week at a good clip and do track races reason i keep the mileage kind of low.
TUESDAY
600 easy
1000 @ 1.12/100
200 easy
10 by 50 IM
600 easy
WEDNESDAY
long 1 4100 meters
600 easy
3 x 800 @ 1'12/100
600 easy
6 by 50 @ 30/50 of block on 2'
200 easy
THURSDAY
600 easy
1000 @ 1.12/100
100 easy
6 by 50 kick
6 by 50 IM
6 by 50 easy
600 easy
FRIDAY
SATURDAY
long 2 6000 meters
600 easy
3 x 1000@ 1'12 / 100 with 30" rest
600 easy
10 x 50 IM on 1'00"
200 easy
10 x 50 kick on 1'00" (fin)
600 easy
SUNDAY
hard 2
600 easy
1 x 1000@ 1'12 / 100
600 easy
2 by 4 by 75 in 0.44 of block then 25 easy off 3' 200 easy
600 easy
how old are you because a 17min 1500 is 1:08.0 100s. a very fast speed.
and 4:15 400 is also a very fast swim.
and a 6000m workout is pretty darn far.
but if you can hold 1:12s for a 1000 then you should be able to do all of that.
The first question I'd ask is why aren't you doing any sets where you're trying to maintain your 400 goal pace?
I'd add at least one set per week where you are holding either your 400 pace (maybe something like 10x50 on :45 holding :32s) or your 1500 pace (15x100 on 1:30 holding 1:08, for example).
You are kind of doing the same thing every day... 800-1000m @ 1:12 pace, one to three times. That's fine for one day but knelson had some good suggestions. I also like 'best average' sets for 1650/1500 training (10-12 x 100 on a longer interval, say 2:00, going for best possible average 100 pace. You can do 10 x 200 that way too - that's another good set).
