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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Former Member
Hi Tim,
I've done each of those individually (if you count the 400 at the meet for #5) but I've never done them all together as a set. I'll pass it by my coach to see if he'll give it in a workout. If not perhaps I'll have to sacrifice one of my on-my-own butterfly sessions to give it a go. Thanks!
Have you tried doing a set including 'broken' swims? For a 400, we may do the following:
1-- 1x400 just cruising, maybe 80-85%
2-- 2x200, break for 15 sec at the 200
3-- 4x100, break for 10 sec at each 100
4-- 8x50, break for 5 sec at each 50
5-- 1x400 fast
Note your times after each (subtracting out the rest), see if/how they vary. If you try that set above, I'd allow about 20-30 sec rest between each round, maybe a little more before the last.
My team did something with 400s (SCY) last Wed, I think it was a 400 fast for time then something like 4x100s (easier) in between.
I tend to like the 200/400 distances, as they give you some leeway if you slip up a turn or something, but aren't so gruesome/boring as the 800/1000/mile (although I've done the 800 a few times).
Hi Tim,
I've done each of those individually (if you count the 400 at the meet for #5) but I've never done them all together as a set. I'll pass it by my coach to see if he'll give it in a workout. If not perhaps I'll have to sacrifice one of my on-my-own butterfly sessions to give it a go. Thanks!
Have you tried doing a set including 'broken' swims? For a 400, we may do the following:
1-- 1x400 just cruising, maybe 80-85%
2-- 2x200, break for 15 sec at the 200
3-- 4x100, break for 10 sec at each 100
4-- 8x50, break for 5 sec at each 50
5-- 1x400 fast
Note your times after each (subtracting out the rest), see if/how they vary. If you try that set above, I'd allow about 20-30 sec rest between each round, maybe a little more before the last.
My team did something with 400s (SCY) last Wed, I think it was a 400 fast for time then something like 4x100s (easier) in between.
I tend to like the 200/400 distances, as they give you some leeway if you slip up a turn or something, but aren't so gruesome/boring as the 800/1000/mile (although I've done the 800 a few times).
