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?
Parents
Former Member
Sandu,
Good advice above in terms of looking at "broken" swims with short rests as a measure of where you are. If you're doing 50 yard repeats at 33secs, you can probably link 4 of these together in a race for a 2:12. This converts to 2:30.8 for long-course meters. (You never said, but we're all assuming the competition pool is 50 meters)
My advice in terms of pacing, think of a 200m like an 800m run. Try to split the 4 50s evenly. The first 50 you want to go long and strong, maximize dps (distance per stroke) Focus on streamlining your stroke, keep head in line with body, eyes focused down. Think of your kick as you would your arms in a run.
First 50 (like first 200 of an 800) don't invest lots of energy here.
Second 50 need to pick up your turnover. A little fatigue is starting so to keep pace you need to quicken your stroke pace.
Third 50, you can feel it now. Don't tighten up--concentrate on relaxing, but maintaining high turnover and good power on each stroke. Maintain your breathing rhythm. You should bring the kick into it more (like your arms on the third 200 of an 800 run). This is the working 50.
Last 50--bring it home. This is a race. Turnover is high, kick is strong. Don't leave anything in the pool. It should hurt (but will be over soon).
Good luck!
Sandu,
Good advice above in terms of looking at "broken" swims with short rests as a measure of where you are. If you're doing 50 yard repeats at 33secs, you can probably link 4 of these together in a race for a 2:12. This converts to 2:30.8 for long-course meters. (You never said, but we're all assuming the competition pool is 50 meters)
My advice in terms of pacing, think of a 200m like an 800m run. Try to split the 4 50s evenly. The first 50 you want to go long and strong, maximize dps (distance per stroke) Focus on streamlining your stroke, keep head in line with body, eyes focused down. Think of your kick as you would your arms in a run.
First 50 (like first 200 of an 800) don't invest lots of energy here.
Second 50 need to pick up your turnover. A little fatigue is starting so to keep pace you need to quicken your stroke pace.
Third 50, you can feel it now. Don't tighten up--concentrate on relaxing, but maintaining high turnover and good power on each stroke. Maintain your breathing rhythm. You should bring the kick into it more (like your arms on the third 200 of an 800 run). This is the working 50.
Last 50--bring it home. This is a race. Turnover is high, kick is strong. Don't leave anything in the pool. It should hurt (but will be over soon).
Good luck!
