I am a swimmer with the goal of achieving a 58.89 100 lcm butterfly as well as a 1:08.29 in the 100 lcm Breaststroke. What reps/ intervals should I be able to obtain so that I can achieve this goal. Also, some example sets for those times would be much appreciated, possibly a micro/macrocycle for those two events. In case you were wondering based off of my summer work schedule I’ll be able to fit in a 1-1.5 hour session 4-5 times a week so factor that in before writing the micro/macrocycle.
What are your current personal bests? I would start with something like 20×25 at current race pace for 100, start on 30. Ideally you would be able to complete at least 12 before failing. If not make the set easier (20×25 @ race pace 100 + 2 seconds). Then repeat this set until you can complete all 20. Then either you go for 30×25, or you make the set harder by lowering the target pace (personal best – 0.5 seconds).