This past weekend we had our LCM zone championships and I really wanted to work on my 100 and 200 splitting. For my 100 I went out strong and relaxed and saved my legs for the last 50. The funny thing is that the first 50 I felt really fatigued (swam the 400 and the 50 fly less than 2 hours prior). Still, I came up with a time I was happy about. A masters best to date.
59.31
splits 28.77, 30.54 diff. 1.77.
For the 200, it seems like most good 200 swimmers take the first 100 about 4 seconds slower than their fastest 100 and nearly split the same coming back. So I tried that with the following results.
2:15.02
1:04.62, 1:10.4 diff. 5.78
My swimming experience is limited prior to becoming a masters swimmer and my long course experience is nil. So My guess is that my 100 splitting was as good as I can expect. Take the dive out and I split it fairly even. But my 200 split sucked eggs (nearly a 6 sec. difference). How can I improve this? I want to try and go a sub 2:10. Is that a realistic goal? And how do I get there?
Kevin
Parents
Former Member
Do you ever do any lactate tolerance sets or race pace training ?
Broken 200's are good - like 4 of them (200's) starting every 5 or 6 minutes (pick one interval and stick with it)
Go as fast as you can for a 50, rest exactly 10 seconds; repeat until you finish the 200. Then add up your swim time (discarding the rest time). See how that correlates to your race time.
I always "liked" 10 x 100 on 3 minutes (work:rest ratio of about 1:1). Each 100 is all out and you want to hold consistent times across the set. To hold your times at the end you will really need to apply finesse and watch your technique.
Only do these once or so a month and when you are in reasonable shape -- they are very stressful. And make sure you do a long warm down. Write your times down and keep track each time you do them so you can chart your progress. If possible, get somebody to put a stopwatch on you and record your times. You'll have enough to think about when you come in to the wall as it is.
Do you ever do any lactate tolerance sets or race pace training ?
Broken 200's are good - like 4 of them (200's) starting every 5 or 6 minutes (pick one interval and stick with it)
Go as fast as you can for a 50, rest exactly 10 seconds; repeat until you finish the 200. Then add up your swim time (discarding the rest time). See how that correlates to your race time.
I always "liked" 10 x 100 on 3 minutes (work:rest ratio of about 1:1). Each 100 is all out and you want to hold consistent times across the set. To hold your times at the end you will really need to apply finesse and watch your technique.
Only do these once or so a month and when you are in reasonable shape -- they are very stressful. And make sure you do a long warm down. Write your times down and keep track each time you do them so you can chart your progress. If possible, get somebody to put a stopwatch on you and record your times. You'll have enough to think about when you come in to the wall as it is.
