Whoop-Ass Wednesday: Broken Mile and 25s Fly

26 October 2022


I had a vision to do a 5,000 (or so) yard workout today, but my original intention was to have this focused only on freestyle pace work to prepare me for my upcoming virtual 3,000 yard race. As I got into the warmup, though, I decided to mix it up, blending a classic "Broken Mile" pace set that I do quite often with a more rare fly speed set that I use as a starting point to prepare for (an eventual) 200 fly race. Here's how it all went down.


Warmup sets (1,350 set)

  • 1 x 300: kick-drill, 100 fly, 100 back, 100 free

  • 6 x 50: backstroke descend in 3s, 3 on 0:50, 3 on 0:45

  • 1 x 400: dolphin-flutter kick-for-time, 6:06

  • 12 x 25: on 1:00 per pair, odds fast, evens easy going twice throuugh fly-back-free

  • Fly - 16.6, 14.8

  • Back - 16.2, 15.8

  • Free - 14.1, 15.1

  • 1 x 50: easy

Broken Mile (2,000 set / 3,350 total)

3 rounds of:

  • 3 x 50: on 0:45

  • 2 x 100: on 1:25

  • 1 x 150: on 2:05

followed by one extra round of the 3 x 50s to total 1,650 yards.


Results compared to earlier this year and back to my best ever performance on this:

  • Best ever performance - November 12, 2015:

  • 50: solid 0:29s, maybe one 0:28+ and one 0:30-

  • 100: 0:59s/1:00-s

  • 150: 1:30, 1:29, 1:28+

  • Best 2022 performance - April 20, 2022

  • 50: 30+, 31, 30+, 31, 31, 31, 31, 31, 31, 31, 30+, 30-

  • 100: 1:03, 1:03, 1:03, 1:03, 1:03+, 1:03+

  • 150: 1:36, 1:35, 1:36

  • Today - October 26, 2022 - using FINIS Smart Goggles:

  • 50s: 34.4, 31.7, 31.4, 31.9, 31.3, 31.1, 31.7, 31.6, 32.2, 31.2, 31.2, 31.4

  • 100s: 1:04.7, 1:04.2, 1:04.9, 1:04.8, 1:06.7, 1:05.1

  • 150s: 1:38.3, 1:39.6, 1:39.4

I did an active recovery set of 7 x 50 on 0:35 (free), 0:40 (free), 0:45 (free), 0:50 (free-back), 0:55 (back), 1:00 (back swim, back drill) and 1:05


Another 400 kick for time (650 set / 4,000 total)

  • 1 x 400: dolphin-flutter kick-for-time, 6:10.1

  • was very impressed that the Smart Goggles both identified this as kick and tracked the time - splits were 1:30.8, 1:33.5, 1:33.6, 1:32.2

  • 5 x 50: active recovery on 0:45, 0:50, 0:55, 1:00

Closing Sprint Fly (1,500 set / 5,500 total)

This is kind of a variant on the "Hackett 200" set, except with 25s fast instead of 50s. Given where my fly is right now, it's better for me to swim fast 25s with good form than try to do 50s and have my form fall apart:


Round 1

  • 4 x (25-75) on 1:30 with the 25 fast fly at target 200 fly race pace (15.0) and the 75 easy

  • 14.8, 15.4, 15.7, 14.9

  • 1 x 50: easy on 1:30

Round 2

  • 4 x (25-50) on 1:15 with the 25 fast fly at target 200 fly race pace (15.0) and the 50 easy

  • 15.8, 15.1, 14.7, 15.6

  • 1 x 50: easy on 1:40

Round 3

  • 4 x (25-25) on 0:55 with the 25 fast fly at target 200 fly race pace (15.0) and the 25 easy

  • 15.4, 14.7, 14.7, 14.6

  • 1 x 50: easy on 1:40

Round 4

  • 4 x 25 on 0:30, fast fly at target 200 fly race pace

  • 14.5, 14.6, 15.5, 15.3

Not a bad outing with my average 25 at 15.08. Now, I'll need to get to the point where I can do this set with 50s fast averaging 30.0 ... but that's for another day.


I concluded with 7 x 50 active recovery starting on 0:40 and adding 5 seconds each round.


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