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?
Sandu,
I am going to break with all of the others somewhat and tell you that in the condition you are in, you should probably be able to meet your goal time. Concentration and focus are the key now, you only have to get through 200 meters to get experienced coaching, so don't get too excited on the first 50. And all races are won at the finish line, so don't use all your energy on the 3rd 50. Do not start out too fast on the first 50 (70% effort is plenty, make sure your strokes are long and breathing is regular and relaxed), and give every subsequent 50 15% more effort, so by the end you are going 115%. Okay, bad math, but you kow what I mean. And the time in the water is only going to be a couple minutes, so while you are swimming, keep running a checklist through your head: body position, head position, arms reaching, legs kicking, streamline from pushoffs.
Mental preparation is very helpful, so visualize yourself going through the race in the days before the contest (make sure that your visualization includes looking at the clock at the finish and finding the time you want and expect).
A good warmup will also help you get the most from your race. Don't be afraid to work hard for a few hundred meters up to 1/2 hour before your race. Try pace 50s, broken swims, and a few sprints at the end. These will all help your body know what to do as far as pacing, speed and effort in the race.
Best of luck.
Sandu,
I am going to break with all of the others somewhat and tell you that in the condition you are in, you should probably be able to meet your goal time. Concentration and focus are the key now, you only have to get through 200 meters to get experienced coaching, so don't get too excited on the first 50. And all races are won at the finish line, so don't use all your energy on the 3rd 50. Do not start out too fast on the first 50 (70% effort is plenty, make sure your strokes are long and breathing is regular and relaxed), and give every subsequent 50 15% more effort, so by the end you are going 115%. Okay, bad math, but you kow what I mean. And the time in the water is only going to be a couple minutes, so while you are swimming, keep running a checklist through your head: body position, head position, arms reaching, legs kicking, streamline from pushoffs.
Mental preparation is very helpful, so visualize yourself going through the race in the days before the contest (make sure that your visualization includes looking at the clock at the finish and finding the time you want and expect).
A good warmup will also help you get the most from your race. Don't be afraid to work hard for a few hundred meters up to 1/2 hour before your race. Try pace 50s, broken swims, and a few sprints at the end. These will all help your body know what to do as far as pacing, speed and effort in the race.
Best of luck.
