OK enough of Amanda let's talk turkey..
Here is my latest 200 BR splits. Do you thnk I am taking it too easy in the middle?
42.19, 46.44, 46.16, 41.91 a faster back 100?
the previous was
40.84, 44.69, 45.11, 46.98
Yes, definitely. If you can come back on your last 50, say, a second faster than the third 50 I think you're taking it too easy in the middle of the race.
SwimStud,
I wouldn't panic at this point -- your splits show that you aren't burning yourself out by taking our your race frantically, which is great considering that you only have a few meets under your belt. They also do suggest that you may still feel a little bit intimidated by the 200 distance. Remember, it's still a pretty short time (less than 3 minutes) to be pushing hard. It may help to do some 200s in practice where you take it out fast and just try to hang on. See what happens. You may find that you don't need to slow down in the middle to go fast at the end. And even if you fade a little, you may still end up faster. For example, a 41-42-43-44 would still get you your 2:50. If you try this in practice, you can gain some confidence as to what speed you can maintain. Then, by the next time you race, you may be able to have splits that make you happy (like 41-42-42-41 for a 2:46!) Good luck, and don't worry. You're thinking, improving, and doing well.
Chlorini
What to do then fellas? I train alone. Tough to get someone to help me on pacing tempo. Shall I do 50's until I get the cadence ingrained for a 42 or soemthing?
I think a lot of it is experience, but you can probably do some things in training to help. Really focus on getting out strong and then trying to hold that pace. It might be useful to find the point where you can't keep the pace anymore and die on the last 50. When you find that, just back off slightly.
One of the best training things that helps my 200 distances (free and ***) is broken swims. Of course, training in the 200 helps too.
Anyway, if you have access to a pace clock, you should be able to do this yourself. Do a 200 ***, but stop on various distances for a different amount of time. Examples:
* Stop on the 100 for 15 sec
* Stop on the 50 for 10
* Stop on the 25 for 5
When you're all done, subtract the rest, and it usually gives a good indication of what you'll do in a meet (provided you actually take the full rest). The rest should also give you enough time to note in your mind when you came in.
If you don't have access to a pace clock, or if it is too far away to see, one of my lanemates brings a water bottle with a cheap digital watch ruberbanded to it.
I could certainly do better with my splitting, I just researched some of my 200 BR meet times, and I tend to go out way to fast, and barely make it in at the end (times about 35, 40, 42, 43).
SS- I used to have a pretty decent 200 (high 2:20's). My best splitting went 1:12+ and 1:16+.
These days if I go under 2:40, I'm happy. Right now, for Nationals I'm planning on an easy first 50, and even splitting the rest. Hopefully something like: 36.5ish, and then 40.0s.
It has been recommended to me to try a tempo trainer. The idea with that is that you get a rhythm down. I e-mailed the coach of a breaststroke World Record holder a couple of years ago and actually got a response! He told me of a drill that he did with J. Hardy before she broke the WR. PM me, big boy, and I'll tell you all about it :rofl:
It's all about practice. See what works and what doesn't. Always keep trying new things, because you never when the old ones will suddenly click. Most of my workouts have more br. drill than swim.
Good example of what I would consider great splits would be something like 35 40 40 40. To go from 46 to 41 on your last fifty is showing that you are not commited soon enough to the race. Try to even out those last 3 50's is what I think you should do.
What to do then fellas? I train alone. Tough to get someone to help me on pacing tempo. Shall I do 50's until I get the cadence ingrained for a 42 or soemthing?
I was the fastest guy in this heat...so that may have explained some of that.
I think I can proabably get that 2:56 to at least 2:50...I always seem to find something for the finish.
I used to negative split in college and my teammates loved it until championship time and in big races negative splitting against the big-dogs doesn't work and you end up losing close races. So, start training a little bit different and lower try to get that first 100 about six seconds faster then the last 100. Just my opinion, Coach T
I think a lot of it is experience, but you can probably do some things in training to help. Really focus on getting out strong and then trying to hold that pace. It might be useful to find the point where you can't keep the pace anymore and die on the last 50. When you find that, just back off slightly.
Yeah I think that's a good point for a no coach swimmer.
Chlorini's intimidation thing is partly right. I remember the first times in training and at meets where I died doing a 3:20 or something.
Now I get out from the BR200 and I don't feel hammered. If I do 200 FR I feel hammered.
However, positive view, I've been working on my technique and it's gotten better, and my times have dropped too...maybe now is the time to get the engine building bit going...maybe I can tighten up the BR200 challenge Kirk?
