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!
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).
How to pace is to find out how fast you want to go.
1:16 makes a 5 minute 400m.
It is easy to set your required 100 times by setting a goal time.
Then swim them.
This must be Canadian math;). I'm just kidding George.
... Three things didn't go well: my goggles filled with water on the dive and I stopped to empty them at the first wall...
Lindsay, I can totally relate to the goggle issue. I have to say in my own defense though, that I swim the rest of my 500 with goggles full of water. I missed one turn completely and had to do another open because I nearly head-butted the wall. I also completely lost my goggles in a meet on Saturday. It's fun swimming with goggles around your upper lip! Hopefully I'll get those bugs worked out by Zones!
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!
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).
my goggles filled with water on the dive and I stopped to empty them at the first wall
Now you're pre-disastered for the next race. The first time I swam the mile, my goggles broke in the first 50. I swam the entire race without them and my eyes killed me for days. If my coach hadn't been there, I would have given up for sure.
Now I figure that nothing can be as bad as that!
