optimal split differential between 50s in 100

A lot of how you swim is dependent on what your strengths are and your training. Are you more of a 50-100 swimmer or 100-200+ swimmer? If you look at what method is best, take a look at NCAA Division 1. At last year’s nationals the average 100 free of the top 50 swimmers was 43.55 with 50’s of 20.72 and 22.83 (difference of 2.11). The smallest difference was 1.36 and the largest was 3.37.

Hmm, with your math I should have gone about 53-54 instead of high 56 in my last meet but I do not think that your calculations take into account the 'endurance of a dead squirrel' factor :thhbbb: Paul

Hmm, with your math I should have gone about 53-54 instead of high 56 in my last meet but I do not think that your calculations take into account the 'endurance of a dead squirrel' factor :thhbbb: Paul It doesn't work for me either. Way off. I'm thinking it's not accurate for yardage slacker masters? Could just be a real underachiever, I guess.

"It doesn't work for me either. Way off. I'm thinking it's not accurate for yardage slacker masters? Could just be a real underachiever, I guess." At some point the body adjusts to whatever work load you're giving it. Training at a harder interval for a longer duration is tough. But everyone can learn how to adjust as long as the change isn't radical. Sooner or later the interval which seemed impossible gets easier to swim through. That's when the times start dropping. In a way a more challenging workout forces you to swim with economy and effectiveness. ...tighter streamlines, better body posture...more dolphin kicks...Anything that will assist you in picking up a second here and there will have a positive effect. So maybe it would help if I did some 100 frees in practice or meets? :joker: I thought us sprinters were supposed to be doing serious race pace work with more rest. But now you're saying to do tougher intervals ... I guess we have to do some of both? I've just gotten very fond of my semi-regular set of 32 x 25 or 16 x 25 ... Does your 3 second theory hold for the strokes too or just for the 100 free? Must be a higher differential for strokes. Plus, does the 3 second differential for the 100 free hold for every age group?

I LOVE the 100 free! It is my favorite race!!:banana: When I'm in shape.... I split it about 0.5 seconds off my best 50 time on the first 50 and then bring it back on the last 50 about 2-2.5 seconds slower than the first.

I was stuck at a 1:03high 100 free for 10 years until I decided to just take the race out hard, maximize my pain as much as possible and let the time take care of itself. Wouldn't you know, I went a 1:02. Last year, I went a lifetime best 1:00.6 splitting it 28.3, 32.3. At the same meet, I went a lifetime best 50 free of 27.6. I tried to take out the 100 as if it were just a 50. I had a rotten turn #2, so I think I'd have been pretty close to my 50 time if it had been a hand-touch and I'd not breathed from the flags in. If I say to myself, "I'll take this 100 out just a hair under my 50 speed," it doesn't seem to work. I go out 1.5-2.5 seconds slower and the second 50 hurts only fractionally less. Yes, there was a 4 sec differential on my 100 free splits, but that 32.3 is the fastest I've ever come back in the 100, even if I go out in a 30. This was with a training base last year of 3 days/week for

And yes that formula works great for any stroke ...any age...Did it work for you? I've tried it for the Cesar Cielo going sub 19 for the 50... 18.69 plus 1 = 19.69 19.69 plus 2 = 21.69 19.69 plus 21.69 = 41.38 (with a.50 margin) That works. He went 41.17. So there was actually an error in the formula as you originally stated it. It's actually twice your fastest 50 times plus four seconds, not three.

To swim a strong hundred...you do need a strong engine. The 50 might be one of the few events where you can escape the guillotine of lactic acid that drops down on most people around 30 or more seconds into a strong effort. When you think about it...the 100 is an endurance sprint. The last lap is where your homework can pay-off. I think you could still do your sprints...just put 4 of them together at a time. That kind of training is grueling. Keeping yourself on a solid diet of tight intervals combined with the speed work is a great recipe. Some masters do very very well with as little as 2500 to 3000 yards a session. It all depends on how hard the work load is. And yes that formula works great for any stroke ...any age...Did it work for you? I've tried it for the Cesar Cielo going sub 19 for the 50... 18.69 plus 1 = 19.69 19.69 plus 2 = 21.69 19.69 plus 21.69 = 41.38 (with a.50 margin) That works. He went 41.17. And for the average Joe...... 27.50 plus 1 = 28.50 28.50 plus 2 = 30.50 28.50 plus 30.50 = 59.0 (with a.50 margin) 59 to 59.50 is the outcome. Our age group kids who try to break "the minute" always seem to do it once they nail a 50free at 27 seconds. No, the 3 second forumula doesn't seem to work for me. But I'm more of a 50s swimmer. However, my 100 free may have been due to some race inexperience -- first time swimming it since college. I'm swimming the 100 free SCM in Dec. and plan to take it out faster. Although I do typically train only 4x per week, 2500-3500 per session, I do a lot of intense training. I do lactic acid sets, lots of sprinting and shooters, and also some aerobic work (did 20 x 50 backstroke on :45 a couple weeks ago.) But I think, perhaps because of the intensity of the training, my 100s are starting to improve. Not yet at the 3 second differential. I think I'll aim for 5 or so. Rich is right though. To do some good 100s, you need to be busting your ass in practice with some fast lactate swims. Or, as you note, it helps to have an engine.

"It's actually twice your fastest 50 times plus four seconds, not three." Thanks kirk. :) Thanks Kirk too! That makes me feel better!

I think it suggests the 1st 50 is about 1 second above your best 50. It aims for the 2nd 50 about 2 secs above the first 50. But how much slower, really, is "one second above your best 50" when we're talking a split to your feet rather than a hand touch? Maybe 0.5 seconds? That ain't much. Do you think slowing down by half a second in the first 50 is going to make that huge of a difference in your second 50? I don't.