400 [200 build + 100 build + 100 build]
200 IM
3 x 100 establish goal pace for mile tonight
Rest up and prepare
Tonight’s broken mile is 4 x 400 on 1:00 rest.
A benchmark for setting threshold pace is 3 x 300 on 1:00- this is an expansion to try and take it just a tad lighter but extend to greater distance. The goal is not to have any of the 400s be faster than any others, but to establish on the first one a rhythm and focus that will get you to your goal speed and then find a way to retain that over each of the following 400s. Pace is set far more by feel and rhythm than just continuously working harder. Ask yourself if each part of your stroke is worth the effort and if you’re not sure, test out some minor changes in warm-up.
400 IM easy