I'm now 4 months into my swim focus. I've been hitting the pool 4-5x per week and averaged 12k yards a week over that span. Some of the workouts from this past month that I remembered to write down (all scy, oldest to most recent):
- 4x500 on the 8min (6:58, 6:59, 7:05)
- 21x100 on the 1:35 (1:24 avg)
- 1000 time trial (14:08)
- 4x400 on the 6 min (5:50,5:50, 5:50, 5:59)
- 10x100 on the 1:30 (avg 1:19)
On my way to the pool I wasn't really sure what I wanted to do for a workout so I made the spur of the moment decision to do 2100 straight to see what I could do. I came in at 30:42. My 500's were all within a few seconds of each other so I was pretty pleased that I was able to pace things evenly (this has been a problem of mine in the past). When I did my last HIM (2 years ago) I did a pool 2100 that was 4:15 slower than today, so it's nice to see the work paying off.
So theoretically I need to drop 2s per 100 from now until mid June and hope that a draft and wetsuit can cover what I'll loose with no flip turns/kicking off the wall.