The Butterfly Lane

So let me get some opinions from you folks, here. I'm trying to improve my stamina. Been following the same workouts for abotu 2.5 years, now. The prior ones posted for the Basic Training (I'm a solo swimmer). Typical main set for a 100 Fly is 4 times through a 6X25 set with 20 seconds rest between each rep. Extra 1-2 minutes between rounds. I can do that pretty well on a :35 interval, which would correspond to a 1:00 100. Hit the 25's in :14 for most of it, fall back to :15's for almost all of the rest. May have 2-3 that take me :16 seconds. Trying the USRPT, setting up my goal time as a 1:04, which is basically NQT for my age group, I hit 11 reps before a miss, hit another 7-8, then 3, so I'm done. So being able to hit those times would somewhat correlate with a 1:04 100 time, right? Well......when I do a test set, I just die. Cannot keep that pace after 75. I can sprint a 50 in :28, I can "pace" a 50 in :30-31. So to build my stamina, I figure I can go one of two routes - shorten the interval, or increase the distance. Have not rolled around to a fly workout since I started messing with things, but for the workouts taht aren't really conducive to longer distances (e.g. working on breakouts/hypoxic reps), I have found that I can drop the interval and do fine. On things that are conducive to longer intervals, I have had mixed success. On a 200 IM set last week, rather than doing 25's of each stroke, I was doing 50's. And I really struggled to keep my stroke together towards the end. Was giving myself :30 seconds rest, which became :35. THis morning, however, on a 400IM set, I was able to do 100's, rather than 50's, on :30 seconds rest, and I actually felt really, really good. I've honestly not been tweaking the workouts long enough to know how effective it will be. But I'm curious to know what y'all think. If I were to have a goal of an NQT in the 100 Fly (that's assuming I actually do a meet), would I be better off increasing the distance (and subsequent rest amount between reps), or shortening the rest interval, but continuing to do 25's? If I double the distance of each rep (and halve the number of reps), should I double the rest interval? Keep it same? 1.5 times? 2.5 times? WHat do y'all think? I will likely tweak it to make it work for me, but what do y'all think should be my starting point? If y'all think I should keep doing the same distance with a shorter rest interval, I'll drop by 5 seconds and see how that goes.

So let me get some opinions from you folks, here. I'm trying to improve my stamina. Been following the same workouts for abotu 2.5 years, now. The prior ones posted for the Basic Training (I'm a solo swimmer). Typical main set for a 100 Fly is 4 times through a 6X25 set with 20 seconds rest between each rep. Extra 1-2 minutes between rounds. I can do that pretty well on a :35 interval, which would correspond to a 1:00 100. Hit the 25's in :14 for most of it, fall back to :15's for almost all of the rest. May have 2-3 that take me :16 seconds. Trying the USRPT, setting up my goal time as a 1:04, which is basically NQT for my age group, I hit 11 reps before a miss, hit another 7-8, then 3, so I'm done. So being able to hit those times would somewhat correlate with a 1:04 100 time, right? Well......when I do a test set, I just die. Cannot keep that pace after 75. I can sprint a 50 in :28, I can "pace" a 50 in :30-31. So to build my stamina, I figure I can go one of two routes - shorten the interval, or increase the distance. Have not rolled around to a fly workout since I started messing with things, but for the workouts taht aren't really conducive to longer distances (e.g. working on breakouts/hypoxic reps), I have found that I can drop the interval and do fine. On things that are conducive to longer intervals, I have had mixed success. On a 200 IM set last week, rather than doing 25's of each stroke, I was doing 50's. And I really struggled to keep my stroke together towards the end. Was giving myself :30 seconds rest, which became :35. THis morning, however, on a 400IM set, I was able to do 100's, rather than 50's, on :30 seconds rest, and I actually felt really, really good. I've honestly not been tweaking the workouts long enough to know how effective it will be. But I'm curious to know what y'all think. If I were to have a goal of an NQT in the 100 Fly (that's assuming I actually do a meet), would I be better off increasing the distance (and subsequent rest amount between reps), or shortening the rest interval, but continuing to do 25's? If I double the distance of each rep (and halve the number of reps), should I double the rest interval? Keep it same? 1.5 times? 2.5 times? WHat do y'all think? I will likely tweak it to make it work for me, but what do y'all think should be my starting point? If y'all think I should keep doing the same distance with a shorter rest interval, I'll drop by 5 seconds and see how that goes.