Targeting a Perfect 200 Fly

14 October 2025

I think many swimmers can relate to the idea of seeking to swim the perfect race. Yes, the final time matters, but a perfect race is much more than the results.

A perfect race is when you execute your strategy perfectly.

A perfect race is when all the fundamentals are executed with precision: starts, underwaters, turns, stroke count, breathing patterns.

A perfect race is when you feel simultaneously in control and complete command of your body, while at the same time being on autopilot and feeling like you’re watching yourself swim.

A perfect race is when the splits are mathematically pretty.

My Sunday 200 SCM fly was not a perfect race, but it had some elements of beauty, most notably my splits. For me, this pattern of the 2nd 50 being the slowest and then building to a faster finish has always resulted in the feeling of a swim well-swum.

Moving forward, I need a smaller gap between the 1st and 2nd 50 (target is +2.5 seconds), but I can get there with fitness and focus over the next seven months.

Today's workout at the London Olympic Aquatics Centre is something I've been doing consistently over the last few weeks, a recurring 'test workout' of sorts that I think will help me swim that perfect 200 fly at the 2026 Canadian Masters Nationals.

Warmup:

• 1 x 400: IM kick-drill

• 6 x 50: on 1:10, going 6-8-10-12-14-16 AFAP (As Fast As Possible) underwater dolphin kicks (UDKs) off each wall.

  • After the fast USDKs, going easy backstroke kick on the odds, easy breaststroke kick on the evens

• 6 x 50: on 1:10, going 5 USDKs and then 3-4-5-6-7-8 AFAP fly strokes off each wall

  • After the fast USDKs, going easy backstroke kick on the odds, easy breaststroke kick on the evens

Main Set

• 20 x 50 done as 1-2-3-4-5 fly at target race pace with a 50 easy free or back after each, on 1:10 (about a 1:1 work:rest ratio)

• Based upon this weekend's result, I just set my sights on a sub-37.0 pace, while trying to hold 20 SPL

• I was pretty good through the round of 3:

  • 35.5

  • 35.9, 36.4

  • 36.3, 36.8, 36.5

  • ... but then I failed on the round of 4 going 36.6 and 37.2

  • For the remainder of the set, I alternated one fly at pace and one easy free going 36.6, 36.3, 36.2, 36.2

My intention is to repeat this workout pretty much every time I am training solo (and when I have room to train fly). I need to complete it successfully first ... and then I want to add up to 3 rounds (e.g., getting to 6,7 and 8 x 50) ... and then reduce the rest interval.