I know that I need to build up both my speed and my 'endurance speed,' so I went over to LA Fitness this morning and did my Zipfizz 200s test set, which I last attempted in November of 2019. I was pretty much the same as then, so not unhappy with this.
Warmup sets (1,750 yards)
1 x 400: IM, kick-drill by 25s
4 x 100: on 1:25, freestyle swim w/snorkel aiming to descend
4 x 100:on 1:50, IM kick, no board, descend
8 x 25: odds fast IM order, evens easy
1 x 50: easy scull
Main set - ZipFizz 200s (2,400 set)
5 x 200: on 2:30, make them
My best ever performance was on a 2:20 interval where I ranged from 2:05 to 2019 in 2015
January 2018 on 2:20 interval where I went 2:10, 2:10, 2:11, 2:09, 2:08
November 2019 - I used a snorkel and was 2:20, 2:21, 2:21, 2:24, 2:23
Today - w/snorkel and was 2:22+, 2:21, 2:22, 2:23+, 2:24
4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
3 x 200: on 2:45, descend swim
January 2018, I went on 2:35 and was 2:15, 2:11, 2:06
Novmber 2019 on 2:45 , was 2:30, 2:22, 2:18
Today - 2:20, 2:24, 2:16
4 x 50: active recovery on 0:45, 0:50, 0:55, 1:45
1 x 200: on 3:00, fast
My best ever was a 1:58 done back in October of 2015
January 2018, I was 2:04
November 2019, was 2:18
Today, was 2:17
4 x 50: active recovery on 0:45, 0:50, 0:55, 1:45
TOTAL: 4,150 yards