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
Ehoch,
I'm 6'3" and a smidge and am going at about 248 right now. I'm still swimming mostly with my shoulders but am slowly starting to get my lower body into the mix.
I am dropping time every meet I swim. Not always in the same events but at least one event (and usually 2-3) I have time drops.
This was my 100m free in Dec
1:01.37, 28.67 32.70 - 4.03s diff
This was my 100m free this past weekend.
59.17, 27.73, 31.44 - 3.71s diff
Here is my 100y free in Oct, 07
56.89 26.96 29.93 - 2.97s diff
and at SCY Nats in April
52.85 25.29 27.56 - 2.27s diff
So a 2.2s time drop broken down as .94/1.26 for SCM and a 4.04s drop broken down as 1.67/2.37 for SCY, so it appears that I am swimming the back half better in relation to the front half but it is still poor in my opinion. And no surprise, I'm a better swimming in SCY than SCM. I was 20+ years ago, no surprise I am now. I really think I need to get the difference down to 3 seconds or less. And sure, I know I could do that by swimmer the front half slower and trying to dial it up on the back half but I don't think that's a good method as it will be hard to really crank it up on the back 50.
So I am still improving but (see Type A personality) I think I can go faster and it seems that swimming a 'smarter' race would be the key here. Granted, it's a 100, how much tactics could be involved?
Ehoch,
I'm 6'3" and a smidge and am going at about 248 right now. I'm still swimming mostly with my shoulders but am slowly starting to get my lower body into the mix.
I am dropping time every meet I swim. Not always in the same events but at least one event (and usually 2-3) I have time drops.
This was my 100m free in Dec
1:01.37, 28.67 32.70 - 4.03s diff
This was my 100m free this past weekend.
59.17, 27.73, 31.44 - 3.71s diff
Here is my 100y free in Oct, 07
56.89 26.96 29.93 - 2.97s diff
and at SCY Nats in April
52.85 25.29 27.56 - 2.27s diff
So a 2.2s time drop broken down as .94/1.26 for SCM and a 4.04s drop broken down as 1.67/2.37 for SCY, so it appears that I am swimming the back half better in relation to the front half but it is still poor in my opinion. And no surprise, I'm a better swimming in SCY than SCM. I was 20+ years ago, no surprise I am now. I really think I need to get the difference down to 3 seconds or less. And sure, I know I could do that by swimmer the front half slower and trying to dial it up on the back half but I don't think that's a good method as it will be hard to really crank it up on the back 50.
So I am still improving but (see Type A personality) I think I can go faster and it seems that swimming a 'smarter' race would be the key here. Granted, it's a 100, how much tactics could be involved?
