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Your questions are good. Ryanupper is correct in be careful making to many changes at once. You shouldn’t change more than 10% over that and you’ll have no idea what worked or didn’t.

Couple more questions. 1. what is your stroke tempo? 2. what is your kick tempo and 3. your number of cycles per 25?
Kinda left out some pieces of the puzzle critical to knowing whether it would be better to be on the surface swimming.

Here’s where I’m going to differ from ryanupper on the underwater work. Think of your “direction of travel and application of force”. You don’t want the feel of water to be vertical/ up & down. But horizontal/ back towards feet. (flow) This will take some work. You will also have to work in a very narrow space with movements i.e. as deep as you are thick in the water.

I’m a believer in that you “run the line” 18-24 inches underwater traveling in the”boundary layer or blue water” with a perfect intersect (all body parts arrive at the surface at the same time) with the surface and “line moving forward” so you carry your wall speed as long as you can. No angles. Just “run the line”. Again this will take some time to develop.

Try working from just under your armpits to start the movement. Arms and head remain still and you crack the whip and let the energy flow down the body. If you create any angles/bends it’s like tying a knot in the whip and energy stops at the knot and you become a 2nd class lever. Not good espicially in butterfly 🙂

Just some FYI that I’ve used with swimmers. These are for females 11 kicks/5 cycles, 7 kicks/7 cycles, and 7 kicks/ 6 cycles.

Your 15m time is on the slower end with a swimmer going 52.82 with fast 6.52 median 6.75 or slow 6.99. So, not terrible.

Your split differential between first and second 50 is fine. I use race data of the top 3 women at NCAAs in each event as a model for all strokes and distances.

The “n x 50fr on 50/1:00” is based on your 50 & 100 and is just the upper limit to as slow as you can go. p.s. I did add 1.5% back into 29.93. You didn’t appear to swim many 200s 🙂 My guess would be in the 1:57 range?

Just some thoughts

? I child proofed my house and they still get in 🙂