One of the big questions I suspect a lot of us have is how to best split the 50s on the 100 as we get a bit older. Youngsters may be able to more or less all-out sprint the whole thing, but I find that if I go too fast upfront, I die so horribly on the second half, that it proves self-defeating. But if I go too slow at the outset, I can't make up the hole I've dug for myself.
I have a teammate named Ronald, and we both swam last April at Y Masters Nationals. In a sense, we each adopted opposite strategies, and in this one race, at least, it seemed that the "don't go out too fast" strategy prevailed.
If anyone is interested, please take a look at the following "analysis" of our respective races and let me know what your opinions are about how we might each go faster:
100 Freestyle analysis from Ft. Lauderdale
7 Jacobs, Ronald 38 South Hills-PA vs. 7 Thornton, James 49 South Hills-PA
(For some reason, I can't get the following to break out in a table format, but the numbers are for Ronald first then Jim then the Difference in Ronald & Jim's 50 splits in parentheses. The difference for each swimmer's own first and second 50s are in brackets.)
Ron Jim Difference between Ron and Jim
25.69 24.89 (-.80) 1st 50
26.38 27.57 (+1.19) 2nd 50
52.07 52.46 (+.39) total time
* difference between 1st & 2nd 50 splits
Possible conclusion: Jim went out too fast and could have done a better overall time by easing up slightly on the first half; the 2.68 second differential indicates some heavy duty dying went on in the second half
Possible alternative conclusion: Ronald went out too slow and could have broken 52 with more upfront effort; a .69 second differential indicates he essentially negative split this 100, given that there is no dive for the second 50
50 specialists are as unique as 200 fly specialists, those at the top rarely are as good at other distances. These folks are truly genetically gifted with an enourmous amount of fast twitch fibers and a mental focus that is incredible.
I rarely see much emphasis on "specialty training" in masters programs, quite often the workouts are based on mid-distance aerobic conditioning. If you truly want to excel in the sprints you need to train very differently. To increase your lactic threshold you'll need to get on the blocks 2-3 days per week (never back to back) and train at "race" speed.
As for breathing patterns, I think its a pretty individual thing (although breathing only once the first 50 is far to little for a 100, one per lap in a 50 is pretty common).
The split issue is more related to what our training has developed and how we are genetically predisposed. The Ervins and Halls of the world are usually going to have much slower 2nd halfs. However Ian Thorpe (who's working on his 100) has much closer splits.
50 specialists are as unique as 200 fly specialists, those at the top rarely are as good at other distances. These folks are truly genetically gifted with an enourmous amount of fast twitch fibers and a mental focus that is incredible.
I rarely see much emphasis on "specialty training" in masters programs, quite often the workouts are based on mid-distance aerobic conditioning. If you truly want to excel in the sprints you need to train very differently. To increase your lactic threshold you'll need to get on the blocks 2-3 days per week (never back to back) and train at "race" speed.
As for breathing patterns, I think its a pretty individual thing (although breathing only once the first 50 is far to little for a 100, one per lap in a 50 is pretty common).
The split issue is more related to what our training has developed and how we are genetically predisposed. The Ervins and Halls of the world are usually going to have much slower 2nd halfs. However Ian Thorpe (who's working on his 100) has much closer splits.
