The Butterfly Lane

... Today, in a 25 yard pool following a practice 200 breaststroke race, I swam the following set: 4x50 fly @ 1:30, 1:15, 1:00 . My times were :53, :53, :55, :54 . Based on all of the above information, what do you think a reasonable goal should be for: 1. Practice 200 fly races? These would be from a push off, since the pool I train in doesn't have starting blocks. 2. My long course time for Worlds and Nationals disclaimer: I am NOT a butterflyer, I do, however, enjoy time calculations and estimates. Given that you know how to do mega-distance fly, although you may be "pokey" (or so you say) you can probably sustain what speed you have pretty well. You were basically holding :55/50 on the 4x50 set with decreasing intervals. I'd guess that you can get quite close to sustaining that given proper motivation. That's a 3:40 add-up, which I note is not too far from your pr 3:50. The descending intervals give you extra recover in the first repeats though. For a better estimate, I suggest that you do 4x50 SCY fly on 1:05. (Yes, this will be uncomfortable. I've done it. I know.) Your add up should be a reasonable estimate of your 200 SCY fly time. Using this time and an SCY-LCM converter you can get an estimate for your 200 LCM fly. I also suggest that you time trail a 225 SCY fly in practice. This will probably be a faster than your 200 LCM fly time, but in the same ballpark. Check out this thread for some discussion of this idea. forums.usms.org/showthread.php Compare these two estimates.

... Today, in a 25 yard pool following a practice 200 breaststroke race, I swam the following set: 4x50 fly @ 1:30, 1:15, 1:00 . My times were :53, :53, :55, :54 . Based on all of the above information, what do you think a reasonable goal should be for: 1. Practice 200 fly races? These would be from a push off, since the pool I train in doesn't have starting blocks. 2. My long course time for Worlds and Nationals disclaimer: I am NOT a butterflyer, I do, however, enjoy time calculations and estimates. Given that you know how to do mega-distance fly, although you may be "pokey" (or so you say) you can probably sustain what speed you have pretty well. You were basically holding :55/50 on the 4x50 set with decreasing intervals. I'd guess that you can get quite close to sustaining that given proper motivation. That's a 3:40 add-up, which I note is not too far from your pr 3:50. The descending intervals give you extra recover in the first repeats though. For a better estimate, I suggest that you do 4x50 SCY fly on 1:05. (Yes, this will be uncomfortable. I've done it. I know.) Your add up should be a reasonable estimate of your 200 SCY fly time. Using this time and an SCY-LCM converter you can get an estimate for your 200 LCM fly. I also suggest that you time trail a 225 SCY fly in practice. This will probably be a faster than your 200 LCM fly time, but in the same ballpark. Check out this thread for some discussion of this idea. forums.usms.org/showthread.php Compare these two estimates.