I am a former distance runner and I'm trying to get into Modern Pentathlon. I have to swim a 200m Freestyle. I've been training for 3 months and I feel I've improved a lot. At first I couldn't do more than two 50yards without stopping. Now I can do 10x100yards in 1.17-1.18 with 30sec recovery. I also do 10X50 in 34-35 and 5x200 in 2.45-2.48. All this in a turbulent, filthy 25 yard pool!
I'm training on my own and I don't really know what I'm doing. I have a test in ten days consisting of a 200m freestyle and a 3000m run and I have to have a total score of 2400 points.
While my run is strong enough to get me 1400 points (I represented the US at 2 world championships), I have to swim at least a 2.30 for my 200 m to get the remaining 1000 points. I don't know what to expect! I don't know how I should pace myself through the 1st 50, how I'm supposed to feel on the 2nd, 3rd 50 etc.
Based on my workouts, can anyone predict how fast I can swim a 200m in an Olympic size pool?
The best I've done is 2.43 on my last interval in a 200 yards
Is 2.30 for 200 meters a legitimate target considering I'd be using a starting block, fast skin half suit and I'd be swimming in a real competition pool?
One of my coach's always tells us that one of the best ways to get your meet time is to do a 'broken' set. So for a 200, start, 10 seconds rest per 50, then subtract 30 seconds at the end. Do about 5 with a minute or so rest between each interval.
After that, try a set broken on 25, with 5 seconds rest. See if your times are similar to that of the set broken on 50.
You mentioned that when you got your time you were doing point turns. Do you know how to do flip turns? That alone can shave 2-3 seconds per turn. I learned flip turns pretty much on my own, but with the help of a lifeguard at a quiet pool, she was glad to be doing something. You may want to talk to others at the pool you're at and ask for help on flip turns and other things that can make you more effecient and faster.
I have to agree with everyone else...for long-term gains in swimming, you are far better off swimming with a coached team. You may want to consider this even once or twice a week, get time with a coach, and practice what he/she tells you while you swim on your own.
One of my coach's always tells us that one of the best ways to get your meet time is to do a 'broken' set. So for a 200, start, 10 seconds rest per 50, then subtract 30 seconds at the end. Do about 5 with a minute or so rest between each interval.
After that, try a set broken on 25, with 5 seconds rest. See if your times are similar to that of the set broken on 50.
You mentioned that when you got your time you were doing point turns. Do you know how to do flip turns? That alone can shave 2-3 seconds per turn. I learned flip turns pretty much on my own, but with the help of a lifeguard at a quiet pool, she was glad to be doing something. You may want to talk to others at the pool you're at and ask for help on flip turns and other things that can make you more effecient and faster.
I have to agree with everyone else...for long-term gains in swimming, you are far better off swimming with a coached team. You may want to consider this even once or twice a week, get time with a coach, and practice what he/she tells you while you swim on your own.
