I guess some background information may help you in answering my question. Hello, my name is Alex and I am quickly approaching my last year of high school swimming. Last high school season I finished my 200 yard free with my best time of 2:12.17 (not that stellar I know :cry: ) However I did end up getting second place overall. Now next high school season I'm ranked first in the 200 yard free, but there's always room for improvement. I would LOVE to get the school record (1:55.45) by may 2012 but that's pushing it I think. So how do you swim a 200 free?
Last 200 yard free I swam I got a time of 2:17.09 I tried breathing every 4 the whole race and it really tired me out.
I believe my next strategy is going to be
1st 25 - go 99% breathing every 4
75 - 500 pace breathing every 2
50 - going 100% breathing every 6
50 - anything I got left
OK, so you are 26.56 for the 50 and 2:12 for the 200.
You want to get to 1:55 for the 200.
I like to do this kind of analysis so here goes:
Based on a statistical analysis of NCAA swims,
this source compiled ideal split fractions:
www.baymasters.org/pacing.html
For men's 200 free they are:
0.2339 + 0.2543 + 0.2562 + 0.2556
You want to swim a 1:55 = 115s, so your target splits are:
26.90 + 29.24 + 29.46 + 29.39
In principle you have the raw speed to accomplish this,
but as a practical matter you will need a little more
high-end speed.
According to: "Swim to Win: Train Like a Champion, By Ed Nessel"
The racing formula for a 200 free is:
Let X = (best 50 time + 2s)
1st 50 = X
2nd 50 = X + 1.8
3rd 50 = X + 2
4th 50 = X+2.4
In your case, X = 28.56, so your current "ideal" 200 is:
28.56 + 30.36 + 30.56 + 30.96 = 2:00.44
(Note that this doesn't correspond exactly to the ideal
split fractions based on the analysis of NCAA swims,
but it is very close.)
So the good news is that through proper splitting
and working on your endurance, you should be capable
of 2:00.44 with your current high-end speed limit.
That's a 12s drop, and that would be really sweet.
Now you need to find another 5s in the 200.
Given your target of 1:55 = 115s, according
to Nessel's racing formula,
4X + 6.2 = 115 => X=27.2,
so you need a 25.2 for your best-effort 50.
We haven't seen you swim, but I'd mention
that a lot of HS swimmers focus too much on
propulsion (trying to go faster) and not enough
on drag (not doing things that slow you down).
If breathing is slowing you down, instead of breathing
less, learn how to breathe so it does not slow you down.
Watch this video:
Michael Phelps freestyle multi angle camera - YouTube
from about :02 - :08 and again from :20 - :25 and again
from :45 - :58. Drill that streamline into your head.
I hope you get your name on the record board.
Post a pic if you do.
OK, so you are 26.56 for the 50 and 2:12 for the 200.
You want to get to 1:55 for the 200.
I like to do this kind of analysis so here goes:
Based on a statistical analysis of NCAA swims,
this source compiled ideal split fractions:
www.baymasters.org/pacing.html
For men's 200 free they are:
0.2339 + 0.2543 + 0.2562 + 0.2556
You want to swim a 1:55 = 115s, so your target splits are:
26.90 + 29.24 + 29.46 + 29.39
In principle you have the raw speed to accomplish this,
but as a practical matter you will need a little more
high-end speed.
According to: "Swim to Win: Train Like a Champion, By Ed Nessel"
The racing formula for a 200 free is:
Let X = (best 50 time + 2s)
1st 50 = X
2nd 50 = X + 1.8
3rd 50 = X + 2
4th 50 = X+2.4
In your case, X = 28.56, so your current "ideal" 200 is:
28.56 + 30.36 + 30.56 + 30.96 = 2:00.44
(Note that this doesn't correspond exactly to the ideal
split fractions based on the analysis of NCAA swims,
but it is very close.)
So the good news is that through proper splitting
and working on your endurance, you should be capable
of 2:00.44 with your current high-end speed limit.
That's a 12s drop, and that would be really sweet.
Now you need to find another 5s in the 200.
Given your target of 1:55 = 115s, according
to Nessel's racing formula,
4X + 6.2 = 115 => X=27.2,
so you need a 25.2 for your best-effort 50.
We haven't seen you swim, but I'd mention
that a lot of HS swimmers focus too much on
propulsion (trying to go faster) and not enough
on drag (not doing things that slow you down).
If breathing is slowing you down, instead of breathing
less, learn how to breathe so it does not slow you down.
Watch this video:
Michael Phelps freestyle multi angle camera - YouTube
from about :02 - :08 and again from :20 - :25 and again
from :45 - :58. Drill that streamline into your head.
I hope you get your name on the record board.
Post a pic if you do.
