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
It's back again.
What can I do to get my split differences down?
4 Wolf, Paul 42 GERMANTOWN MARYLAND M 59.94 59.17 5
27.73 59.17 (31.44)
My best SCM swim so far but I am still consistently having about a 3-3.75 sec difference front to back. My best ever split so far was my swim at SCY Nats and over all that race was a train wreck as my breathing pattern was totally shot.
36 Wolf, Paul R 41 GERM 53.80 52.85
25.29 52.85 (27.56)
My understanding is that the goal is to be about 1 sec off your best 50 on the front and about 2-2.5 difference front to back.
So using those rules, I should be going 27.45/29.95/57.40 SCM and 24.63/27.13/51.76 SCY in the 100. I realize that those are general guidelines.
So I need to ratchet up the 125s and longer? I have been doing more of the 150+ sets in practice so I guess I need to keep at it. I took this past week off to give my body a break as I was starting to show signs of stress in my shoulders. So back to the program next week.
Paul
It's back again.
What can I do to get my split differences down?
4 Wolf, Paul 42 GERMANTOWN MARYLAND M 59.94 59.17 5
27.73 59.17 (31.44)
My best SCM swim so far but I am still consistently having about a 3-3.75 sec difference front to back. My best ever split so far was my swim at SCY Nats and over all that race was a train wreck as my breathing pattern was totally shot.
36 Wolf, Paul R 41 GERM 53.80 52.85
25.29 52.85 (27.56)
My understanding is that the goal is to be about 1 sec off your best 50 on the front and about 2-2.5 difference front to back.
So using those rules, I should be going 27.45/29.95/57.40 SCM and 24.63/27.13/51.76 SCY in the 100. I realize that those are general guidelines.
So I need to ratchet up the 125s and longer? I have been doing more of the 150+ sets in practice so I guess I need to keep at it. I took this past week off to give my body a break as I was starting to show signs of stress in my shoulders. So back to the program next week.
Paul
