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Alex's swim journal

50s: fly and free on 200 (?) pace

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by , January 21st, 2014 at 05:29 PM (423 Views)
Last week I tried to do this workout mid-week (12x 50 on 1:10 for each stroke), but after the fly I was pretty much worthless and my times were awful. So this week's modification is that I'm spreading the workout over two days... fly and free sets today, bk and br tomorrow. Here's how I did:

3000 SCY:

WU (1000):
400 fr, build on 7:00 (6:33)
4 x 100 IM on 2:00 (low- to mid-1:40s)
4 x 50 fr on 1:10 (hard, but in control, desc. :40-:38)

MS (1400):
12 x 50 fly on 1:10 (:45-:47; held mostly :46 in first half)*
100 recovery
12 x 50 fr on 1:00 (:37-:39)
100 recovery

CD (600)
6 x 100 (drill, br, fr, bk, fr, br)

*Last week I had a lot of :48s, even a :49 at the end. This week I never went slower than :47, probably half of the reps came in at :46. That puts my 200 fly, if i'm able to hold that pace, at 3:04-3:08, and 200 free at 2:28-2:36. I think I'm going to have to add more reps to the set and shorten the interval slightly, however, if I'm really going to get there.

Swimming: 30+ miles
Rowing: 30.5 K

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