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
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).
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).
