what is the optimal differential between the first and second 50 on a 100 yard short course freestyle? The first 50 benefits from the dive and the relative freshness of the swimmer; the second 50 requires two turns and contending with lactate and fatigue.
Is it better to go all out and try to hold on, or save a little for the end?
Say you can swim an all-out 50 by itself at 25 seconds. How would you ideally swim the 100?
Example: 25.5 then 28.5 for 3 second differential and a 54.0
or 26.0 and 28 for a 2 second differential and a 54.
Which method do you think is best?
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.
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.
