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
Ok -- I am not sure what you look like, but judging from your "getting stronger" posts, I am guessing that you are a big guy (strong). The splits listed here are way too general. You need to pick somebody very fast that is somewhat similiar to you in terms of swimming. A big time sprinter will not reach the +1 then +2 rule. Look at Dara Torres -- 24.5 in the 50, and she will not go 53.0. Gary Hall in 2004 going 21.9 and 49.0.
You need race pace work -- all the other stuff is just warm-up for you.
Start by going 5-8x50 on 4-5 minutes and target about 1.5-2 sec slower than your best time (adjust of course if you go from a push). Do this 4-5 times along with your aerobic work. Then you can venture out doing broken 75s and eventually 100s broken (and rest needs to go up for this).
Ok -- I am not sure what you look like, but judging from your "getting stronger" posts, I am guessing that you are a big guy (strong). The splits listed here are way too general. You need to pick somebody very fast that is somewhat similiar to you in terms of swimming. A big time sprinter will not reach the +1 then +2 rule. Look at Dara Torres -- 24.5 in the 50, and she will not go 53.0. Gary Hall in 2004 going 21.9 and 49.0.
You need race pace work -- all the other stuff is just warm-up for you.
Start by going 5-8x50 on 4-5 minutes and target about 1.5-2 sec slower than your best time (adjust of course if you go from a push). Do this 4-5 times along with your aerobic work. Then you can venture out doing broken 75s and eventually 100s broken (and rest needs to go up for this).
