Any of you try other strokes such as breast, back, and butterfly? how do your best 100 times compare? i wonder what it could mean to work on in benefiting your front crawl.
front : 1:20 (race pace is 1:30-1:40)
back: 2:40 ( i feel this is too slow)
breast: 2:40 (some say this burns most calories over distance?)
Generally, if you have sound technique, you can probably assume 2-3 seconds per hundred. But everyone has different specialties & skills so it could be wider or narrower. It also grows with distance - for instance, my race pace for 100 free/fly are about 3 seconds apart on an all all-out 100, but 8-10 seconds on a 200 free/fly.
Maybe others can provide some sort of scientific or empirical evidence why doing all strokes in training can help your freestyle. I have been swimming competitively for 27 years and I feel like it does, but really don't know why. Perhaps it alternates your muscle groups while still training your aerobic system and helps you feel the water better.
Strava 1999 LC Jr Nats 200m Fly Champion