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
A couple of more thoughts along training...
Definitely should add some aerobic conditioning work to the mix to get you home. Also, I sometimes try to replicate that end of race feel in some sets. For example, some 100s broken swam as 75 hard, 5 - 10 sec rest, then 25 fly (or kick) hard(er). And don't forget to work that 3rd turn in particular in swimming SC (although that set is not good for that).
You should also experiment a bit on breathing patterns, and effort to find out works best for you. I've landed on a swim 2, breath 1 pattern, with a fast build on the 1st 25, and all out for the last 75. The last 25 I'm so O2 deprived, more breathing hardly matters. I've tried breathing every stroke, and swimming all out the whole way, but felt like I was flailing and swam slower than expected.... but it might work for you.
A couple of more thoughts along training...
Definitely should add some aerobic conditioning work to the mix to get you home. Also, I sometimes try to replicate that end of race feel in some sets. For example, some 100s broken swam as 75 hard, 5 - 10 sec rest, then 25 fly (or kick) hard(er). And don't forget to work that 3rd turn in particular in swimming SC (although that set is not good for that).
You should also experiment a bit on breathing patterns, and effort to find out works best for you. I've landed on a swim 2, breath 1 pattern, with a fast build on the 1st 25, and all out for the last 75. The last 25 I'm so O2 deprived, more breathing hardly matters. I've tried breathing every stroke, and swimming all out the whole way, but felt like I was flailing and swam slower than expected.... but it might work for you.
