All,
I'm now starting to feel more powerful on my free and am able hold shorter intervals so I decided to take a look at what an effective split would be and figure out how to start training for it.
So far my best times are in SC
50y - 24.98
100y - 56.89, 26.96,29.93
50m - 27.25
100m - 1:01.37, 28.67,32.70
Now looking at the percentages it is clear that my conditioning (or lack thereof) played a huge part in the drop offs.
SCY (based upon 50y event time)
1st 50 - 92.07%, 2nd 50 80.18%
SCM
1st 50 - 94.79%, 2nd 50 - 80.00%
So in each of my best swims, I took the front 50 out a little differently but had about the same Death March on the back half. Taking a look at other splits it appears that the most effective split is about 95%/88%.
I'm pretty sure that I'm in the low 24s for SCY now so let's use 24.00 as a 50y time. That means I should split 100 25.26/27.27/52.54.
Now the question is, what would be the best way to train for this? Would it be to throw in some 5x100 Sprints on 8:00 and try to find someone to time? Do less than that? Do more than that? What should I expect the times to be without access to blocks?
Paul
Parents
Former Member
Some things i like to do to help simulate being tired like you would be in a 100.
A set of like 10 100's Hard to all out with pushups in between or tricep dips. I usually go based on a heart rate... once my heart rate drops below X start the next 100.
Or another is time based. Goal of 2 minutes of hard work. 100 Hard then vertical kick hard until you hit 2 min.
Some things i like to do to help simulate being tired like you would be in a 100.
A set of like 10 100's Hard to all out with pushups in between or tricep dips. I usually go based on a heart rate... once my heart rate drops below X start the next 100.
Or another is time based. Goal of 2 minutes of hard work. 100 Hard then vertical kick hard until you hit 2 min.
