Across the five sets of 400m I slowed from a 2:23min/100m pace to around 2:40m/100m. Although I was fatiguing across the session I was pleased to see that within a set I maintained pace fairly well. This was done by starting feeling very leisurely and then thinking about working progressively harder.
The pacing is similar to that of a few weeks back when I was doing 300m sets so I suppose that shows progress although it's not terribly convincing!
Showing posts with label 400m sets. Show all posts
Showing posts with label 400m sets. Show all posts
Tuesday, 10 November 2015
Thursday, 30 July 2015
Record swim
Yesterday's circuit was uneventful and felt considerably less onerous having not done a long Tuesday run nor a Wednesday swim. My morning resting heart rate is reflecting this by being below 45bpm.
This afternoon I took a few hours off work and did a swim routine with warmup, fin sets and then 4x 400m sets before a few cool down lengths. This came to a total of 2100m which is a record. I was in the water or more than an hour so it wasn't rapid. In the first three sets I easily achieved under a minute per length but by the fourth I wasn't able to. I knew I was tiring and my form was failing so I did consciously focus on going a little more steadily whilst trying to keep a leading arm and front quadrant technique. Notably as the pace dropped the strokes per length increased which to me suggests a clear lack of power and 'catch'.
I think one of the most important aspects is that I was moving for just over an hour and coped with waves breaking over me from faster swimmers. Basically over the last few months I've become stronger and more reliable if not especially faster per 100m.
This afternoon I took a few hours off work and did a swim routine with warmup, fin sets and then 4x 400m sets before a few cool down lengths. This came to a total of 2100m which is a record. I was in the water or more than an hour so it wasn't rapid. In the first three sets I easily achieved under a minute per length but by the fourth I wasn't able to. I knew I was tiring and my form was failing so I did consciously focus on going a little more steadily whilst trying to keep a leading arm and front quadrant technique. Notably as the pace dropped the strokes per length increased which to me suggests a clear lack of power and 'catch'.
I think one of the most important aspects is that I was moving for just over an hour and coped with waves breaking over me from faster swimmers. Basically over the last few months I've become stronger and more reliable if not especially faster per 100m.
Friday, 26 June 2015
Tough swim!
Today's swim session included some fin-based short sets in which I managed lengths in under 50 seconds without really trying. That shows why fins can be seen as a 'cheat'. However by providing drive I could focus on the front quadrant arms and even feel a little glide with the leading arm on a breath. Also the broad, floating fins lifted my legs and gave me a better feel for how my head should lie in the water.
After that I had to complete 3 sets of 400m. The splits on these were 12.3, 12.4 and 12.8 minutes; far more than the 10.4 minutes I achieved with Julian. I think I must have been really pushing it then! Anyway, even adding back in the 3 minutes of rest between these sets I managed an average of 3:22min/100m for over 1800m which is pretty good going as far as I'm concerned.
I did try to commit to the stroke and rhythm as much as I could and redoubled my efforts as I felt myself tire through a set. On the first set I did get delayed in the lane a little so feel I could have made 12minutes, but then again it wasn't a time trial!
After that I had to complete 3 sets of 400m. The splits on these were 12.3, 12.4 and 12.8 minutes; far more than the 10.4 minutes I achieved with Julian. I think I must have been really pushing it then! Anyway, even adding back in the 3 minutes of rest between these sets I managed an average of 3:22min/100m for over 1800m which is pretty good going as far as I'm concerned.
I did try to commit to the stroke and rhythm as much as I could and redoubled my efforts as I felt myself tire through a set. On the first set I did get delayed in the lane a little so feel I could have made 12minutes, but then again it wasn't a time trial!
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