50 BR
39.92
100BR
45.22 1:33.22 (48.00)
200 BR
45.46 1:37.60 (52.14)
2:32.09 (54.49) 3:28.12 (56.03)
Hi All
Here are my LCM time from zones.
My 50 was a PB.
The 100 was first recorded time LCM, and the 200 was 7 secs faster than my last attempt.
Obvioulsy tecnique is very important, but looking at my drop off on the 200, what do you think is going on. I was told my stroke looked good on the 200.
Is my conditioning bad? Should I practice more broken 2's 3x50 mod 1x AFASP a few times thru etc? I did this for SCY Zones and went from 3:07 in January to a 2:56 by April--not a bad return IMHO.
Am I just a sprinter (albeit not that a fast of a sprinter) and will I not have much more joy in reducing my longer swim times?
I only get 3x a week in the pool and someone told me swimming 5-6 times would get my times down...I can't devote that much time.
Lastly I just bought paddles to find the slipping point in my BR pull and was happy to find only my left hand slipped a little on the insweep and only at a high pace--but not everytime.
I'm still working on not "blocking out" in the water by recovering my legs before my arms have shot into streamline. Anyone have drills for this? Peter C said to work on building up speed which I am doing.
Just looking for more input and ideas. I know LCM is a hard beast compared to SCY so swimming a PB on the 50 is encouraging.
Thanks
Rich
Former Member
Over the years I've devised a quirky prediction formula (for yards).
It seems to work fairly accurately with most people regardless of what stroke they are swimming.
The 100 time gauge is usually: Best 50 time (x2) plus three to four seconds maximum.
This doesn't hold true for everyone, but it is fairly accurate.
The 200 time is harder to gauge because this distance is the dividing line between sprinters and distance people.
But typically it can be: Best 100 time plus four seconds (x2).
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
SS...if you want to see improvements in the 100 and 200...
The main set should last somewhere around 2,000 yards.
1,000 yards of steady pace work is a great start...but the 200 distance (in any stroke) is torturous sprint.
Doing it well requires engine building.
The best analysis about the 200 *** is: DON'T DO IT!
Well I hear you there but I do it partly because it's a tough event. I'd like to see my times improve. My 100 performance is lost on me.
To both Jeff and Quicksilver: The bowman modified set seemed to be working for SCY is this good set for the conditioning purposes. Also can I translate training for 200 FR over in terms of conditioning?
Also can I translate training for 200 FR over in terms of conditioning?
Unless you do some hypoxic training sets...the 200 free and 200 *** are completely different animals.
There's the element of underwater pullouts on each turn that sucks the life force out of most people.
Maybe get a pull buoy and breath 3,5,7,9 for a 200 free set.
5 x 200 on a cushy interval...you'll need it:
1st 50 breathe every 3
2nd 50 ...every 5
3rd 50 ...every 7
4th 50...every 9...good luck.
Unless you do some hypoxic training sets...the 200 free and 200 *** are completely different animals.
There's the element of underwater pullouts on each turn that sucks the life force out of most people.
Maybe get a pull buoy and breath 3,5,7,9 for a 200 free set.
5 x 200 on a cushy interval...you'll need it:
1st 50 breathe every 3
2nd 50 ...every 5
3rd 50 ...every 7
4th 50...every 9...good luck.
That reminds me I was doing 200FR with BR turns and pullouts...it hits hard!
Lots of great advice here though!!
I only get 3x a week in the pool and someone told me swimming 5-6 times would get my times down...I can't devote that much time.
I don't think three times a week is enough. Try to at least get in four times. Right now there are more days you don't swim than you do.
Another thing of paramount importance for a 200 *** is distance per stroke. Really try to get a good glide. Always count your strokes and try to maintain a consistent count throughout your swims in practice. Also strive to continuously reduce this count.
Part of the secret to a 200, especially ***, is how you build the race. How did you feel throughout? Were you putting in more effort at the end than the beginning? Another thing is to be as relaxed as possible during the first 100, while maintaining a decent stroke and glide, then gradually building the second hundred until you're almost sprinting the last 50. This should result in the last three 50s being close in time, not increasing as yours were.
Don't feel discouraged. Just swim as much as you can and do some dryland on the days you can't get to the pool, especially thigh and tricep stuff. Just be proud that you are a part of the great 200 LCM *** fraternity. The Fearless!!!!!!!
Great 50:cheerleader:.It's hard to tell from your splits.but I think you went out too slow in the 100 and too fast in the 200.I think you should be able to go out in the 100 within 3 sec. of your 50,so under 43. In the 200 I like to go out about as fast as the 2nd 50 of my 100,in your case 48. You went out almost as fast as your 100.
I read a study on exercise in the late 70s and the difference between 3 and 4 times a week is huge.Can you do at least a non pool workout an additional time/wk.
A good drill for the 200 is swim a 50 with a 1 count after the kick,then a 50 with a 2 count,then a 50 with a 3 count. If you can get the 3 count nearly as fast as the 1 count it will really help your 200. The key in the 200 LCM is long smooth strokes.My stroke count at NATS was 15,18,19,22:banana:I probably went out a little slowly and 16,19,20,21 would have been better,but you get the idea.
I don't think three times a week is enough. Try to at least get in four times. Right now there are more days you don't swim than you do.
Another thing of paramount importance for a 200 *** is distance per stroke. Really try to get a good glide. Always count your strokes and try to maintain a consistent count throughout your swims in practice. Also strive to continuously reduce this count.
Kirk...so you're saying at this amount of swimming. I'm going to struggle to radically improve my longer swims...50's probably still can go down. I didn't glide in my 100 but I am told I did look wavey on my 200.
It's just tough, home improvement work, coaching soccer, attending soccer, another night out a week is hard to get.
Part of the secret to a 200, especially ***, is how you build the race. How did you feel throughout? Were you putting in more effort at the end than the beginning? Another thing is to be as relaxed as possible during the first 100, while maintaining a decent stroke and glide, then gradually building the second hundred until you're almost sprinting the last 50. This should result in the last three 50s being close in time, not increasing as yours were.
Don't feel discouraged. Just swim as much as you can and do some dryland on the days you can't get to the pool, especially thigh and tricep stuff. Just be proud that you are a part of the great 200 LCM *** fraternity. The Fearless!!!!!!!
I felt I'd swam hard and did indeed just wave and glide the first 100...build the third and blitzed the final 50. I was shaking and hurting when I got out...which is how it is meant to feel I hadn't felt like that since January...
I didn't do an awful lot of stork though due to recovering from a sore knee...it could be a big factor in the time.
Thanks Allen! I like the sound of that kick-delay drill allen. I feel great and fast when I do 3-kick n breathe...so i'll add that in. I'm not discouraged...I know it's my first LCM season..and it's a huge jump. Looking forward to seeing how this will feed into my SCY. My 100 I am told I didn't glide...so maybe I need to not think stroke speed but timing, which will add speed over the 50.
