30 September 2022
I cribbed this workout back in 2011 from my oldest daughter, but, whereas she went through this repetition a massive amount of times to build to a 400 IM, I did a shorter version to just build a 200 IM in yards at my local LA Fitness:
My times weren't anything special ...
50 fly - 35
50 fly / 50 back - 1:18
50 fly / 50 back / 50 breast - 2:05
200 IM - 2:39
... but I did have to switch out the kick set at the end as I got through three of the 50s and started to get calf cramps on the fourth one. I took the fins off, did a 50 easy breaststroke kick and then descended 4 x 100 kick (dolphin/flutter on back) on 1:45 going 1:33, 1:31, 1:29, 1:28.