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!
How to pace is to find out how fast you want to go.
1:12
1:16
1:16
1:16 makes a 5 minute 400m.
I know this is what I said makes a 5 min four hundred.
Sure enough...I must have learned American math. I thought you were saying that 4 x 1:16 made for a 5 minute 400. I apologize for poking fun at you George, especially since I made the mistake! Oh well!
How to pace is to find out how fast you want to go.
1:12
1:16
1:16
1:16 makes a 5 minute 400m.
I know this is what I said makes a 5 min four hundred.
Sure enough...I must have learned American math. I thought you were saying that 4 x 1:16 made for a 5 minute 400. I apologize for poking fun at you George, especially since I made the mistake! Oh well!
