If I have a goal time of 5:59.99 for the 400m free, but don't have any experience racing this distance, what would be a good test set to gauge where I am now, and what approach to pace training would be good for this event?
I was thinking 4x100 at 1:30 pace with X seconds rest as a test set, but I don't know what value of X to use to give a gauge of ability to do it continuous in a meet.
Secondly, for pacing, should I train to hold a steady 1:30 pace or figure that I'll do the first 50 or 100 faster and then hold a slightly slower pace the rest of the way with perhaps a slight speed up in the final 50 or 100?
Would sets of Y times 100m on 1:30 with Xs rest where I slowly decrease X be a reasonable approach to training for this? Would 6 be a reasonable value for Y?
I've always swam much faster in meets than I can manage in practice, but up to now I've considered the 200 to be a distance event! I'm more used to pushing speed than endurance and pacing. I'm hoping that the extra endurance from training for the 400 free might eventually lead to a better 200 fly.
Thanks in advance for any advice, and for repressing the urge to publicly laugh at how slow my goal time is!
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Last weekend I tried the 400free at a LCM meet, with rather disappointing results, I did a 6:21.
Three things didn't go well: my goggles filled with water on the dive and I stopped to empty them at the first wall, the guy in the next lane had a seed time of 5:45 but actually swam 6:10, so when I thought I was doing well keeping up with him I was actually below pace (he pulled away at the 250m mark), and I may have had a mild flu as I felt exhausted all weekend and into the week.
This week in practice I did a 5:58 400m pull, and it wasn't even that hard. :confused:
So, I guess I need to work further on my pacing and see if I can adjust my balance or kick to be more efficient.
At the meet I had another new experience, I totally died in the 50fly! The first 40m or so felt great and then bam my arms just suddenly lost all power. I've never experienced that before in a 50! Today I added 50s to my usual 25s in my usual fly workout...
Perhaps I'll try to talk my coach into weekly six minute swims...
Last weekend I tried the 400free at a LCM meet, with rather disappointing results, I did a 6:21.
Three things didn't go well: my goggles filled with water on the dive and I stopped to empty them at the first wall, the guy in the next lane had a seed time of 5:45 but actually swam 6:10, so when I thought I was doing well keeping up with him I was actually below pace (he pulled away at the 250m mark), and I may have had a mild flu as I felt exhausted all weekend and into the week.
This week in practice I did a 5:58 400m pull, and it wasn't even that hard. :confused:
So, I guess I need to work further on my pacing and see if I can adjust my balance or kick to be more efficient.
At the meet I had another new experience, I totally died in the 50fly! The first 40m or so felt great and then bam my arms just suddenly lost all power. I've never experienced that before in a 50! Today I added 50s to my usual 25s in my usual fly workout...
Perhaps I'll try to talk my coach into weekly six minute swims...
