gary p wrote:
200 pull, 200 kick warmup
8x25 butterfly drills
50's fly on 1:10, target < :37.00
1st fail @ 13 (rest an interval)
2nd fail @ 18 (rest an interval)
set failed @ 23
250 EZ cool down
2000 SCY
Making progress towards my goal of being able to "race" a 200 fly. Maybe one more set at this pace/interval, and I should be able to drop the interval to 1:05. Ultimate training goal this season is to be able to do 16 consecutive at < :36.00 on a 1:00 interval. That should yield a ~2:24 200 fly race time.
When I was a track runner, to get 800m times down, we would do sets that would build up from 100's, up to 400's down to 100's
Something like
2x100m
2x200m
2x400m
2x200m
2x100m
You got dialed at the shorter distance and then did a couple of intervals (the 400's) slightly slower than target race pace, but had to hold the form, and then you'd do the final 200's and 100's a bit faster than race pace....basically the idea there was to wind into race pace, and then have a few longer ones holding close to the pace and then the last bunch which were shorter we did at faster than target race speed with the idea of practice negative splitting in practice to do it in racing.
You could apply the same approach given that a 200m swim race is generally like a 800m track race (OK, your 200m fly is more like a 1000m track race, but still).
My workout today had main set 5x200m modified IM (50 fly-25 back-25 breast-100 free). During my warmup I also did 4x25m under water dolphin kick with fins, and super easy free back to the other side to recover, take 10 breaths rest and repeat. I have gotten to the point that doing it with fins is not a huge challenge in that it is not a question of making it to the other side, it is more about how fast and how relaxed. Also before I did the 4x25 underwater dolphin kick, I did 1x25 with no fins with a long rest before. That one was pretty funny because in the pool beside my lane there was a whole group of ladies doing aqua aerobics and I hit one point in the water half way along where the water got all turbulent on me and I felt that my core and legs where to gabbing still water and flicking it off my legs/feet....it felt like trying to dolphin kick through a washing machine all of a sudden....don't know what the ladies were doing, but they were creating some type of an eggbeater induced impulse response in the deep water!!!! Really weird sensation. In any case, I think I am making progress on my dolphin kick (and doing it safely well before any hard sets and with a lot of rest)....and maybe I like the challenge of kind of living on the edge along the lines of liking riding down a steep technical hill at 90 kph riding my top tube or skiing down a steep technical hill on the edge of losing control on blue ice where your skis suddenly feel like they will shoot out from under you when you hit the blue ice but you manage to stay on top. I just can't help it. If there were no cops, I would always drive 200 kph on highways. Its just how I am wired....but I won't do this stupidity in a 50m pool....deal!
