this Saturday and achieve fame, fortune, the accolades of my peers . . . and my true goal, an NQT. I need a 2:03.
50 PR is 24.79
100 PR is 55.46, split 26.55 28.91
200 PR is 2:04.24, split 30.31 31.50 31.44 30.99
I took that out too slow, but I've been gun-shy after this debacle:
2:06.86, split 29.06 30.79 33.15 33.86
I consoled myself by blaming that race on the altitude (we were at 3,000 or so and I swim at sea level), but it still hurts to look at.
I think the best 200 I ever split was SCM a year and a half ago:
2:19.90, split 33.17 35.46 35.49 35.78
I'm thinking that I need to be just under 1:00 for the 100 and bring it home from there? Can I even get to a 2:03 from my 50/100 times?
Thanks for the help.
I absolutely agree with really working your 101-150 (ie 3rd 50). You're going to be dead on your last 50 no matter what you do on your previous 50, so you may as well build momentum and get a good 3rd split before you bring it home. It is painful but you have to stay mentally strong and hold on for that last 50. Personally, I build to the 100, at which point its ALL OUT from then on. Again, do NOT let your fatigue and the lactic acid pain get to you!!!
I like to point to the Blue Muppet's 2005 200 free as a great split example of this in action:
28.33
58.35 (30.02)
1:28.35 (30.00)
1:58.36 (30.01)
some other tips to help you get there...
wear a fastskin
keep your head in the water (aka don't breathe), especially in your last 50.
take advantage of your speed from the dive on your first 50
the 200 is a controlled sprint
don't kill yourself on the 1st 100
Totally agree. You need to look for "easy speed" on that first 100. Yeah, it ain't always easy to achieve! Anyway, unless you're a great kicker and your legs never die, you might want to think about not kicking too hard on the first 100 then consciously bringing the kick on in the third 50 until the finish.
With a 55 second 100, I think you should be able to split 59, 1:02 for a 2:01 or 2:02.
Totally agree. You need to look for "easy speed" on that first 100. Yeah, it ain't always easy to achieve! Anyway, unless you're a great kicker and your legs never die, you might want to think about not kicking too hard on the first 100 then consciously bringing the kick on in the third 50 until the finish.
With a 55 second 100, I think you should be able to split 59, 1:02 for a 2:01 or 2:02.
I also agree.
While I do not have enough personal experience, I can share:
My daughter recently dropped from a 1:58 to a 1:54 (prelims to finals) by heeding the advice of her coach which was "do not give away your legs in the first half of the race" (a philosophy that she did not apply in prelims). She started kicking in earnest on the 6th lap and her splits were:
26.96/29.52/29.32/28.87 1:54.67
Her splits in prelims (when she overkicked in the first half):
26.63/29.60/31.14/30.69 1:58.06
The point is that you can achieve similar splits in the 1st half with moderate kicking while keeping a power boost in reserve for the 2nd half.
I disagree with Don't Breathe and would advise
Breathe plenty
but don't breathe on the last stroke into a turn and the first stroke out
Don't breathe from the flags in on the finish (the last 5 yards)
keep your head in the water (aka don't breathe), especially in your last 50.
take advantage of your speed from the dive on your first 50
congratulations
the effort that it took her to go 26.6 wasn't worth the 31 and 30 on the last 2 50's
by saving her legs she went
29.32 / 28.8
much better splitting
that is a breakthrough
way to go
I also agree.
While I do not have enough personal experience, I can share:
My daughter recently dropped from a 1:58 to a 1:54 (prelims to finals) by heeding the advice of her coach which was "do not give away your legs in the first half of the race" (a philosophy that she did not apply in prelims). She started kicking in earnest on the 6th lap and her splits were:
26.96/29.52/29.32/28.87 1:54.67
Her splits in prelims (when she overkicked in the first half):
26.63/29.60/31.14/30.69 1:58.06
The point is that you can achieve similar splits in the 1st half with moderate kicking while keeping a power boost in reserve for the 2nd half.
ok I should have definitely clarified my breathing thing...
yes, you are all correct that you need to take air. but remember that breathing is inefficient... and should not occur super-frequently, as in every two strokes, especially during a sprint. Now I for one love to take in my air, but I think you'd also agree with me that 4 breaths per length in anything under 200 is probably a bit much.
BREATH....BREATH....You must Breath throughout the race. That is a mistake I see too many young swimmers doing, not breathing enough the first 75-100 yards. Then they really fall apart over the last 100 because they havent been getting enough air the first half.
The last 50, you will have to breath. Your body will be hurting and not breathing will only make it worse.
Find a reasonable breathing pattern...every 2 or 3 strokes and stick with it. I agree with Ande...don't breath the last stroke in or first stroke out of the turn. Or the last five yards.
Good Luck!
Of course breathing for a 50 or 100 is diferrent then it is in a 200. But we can not dog it for the first 100 of a 200 and expect a great time. The first 150 must be quick the last 50 has to be done with guts.
ok I should have definitely clarified my breathing thing...
yes, you are all correct that you need to take air. but remember that breathing is inefficient... and should not occur super-frequently, as in every two strokes, especially during a sprint. Now I for one love to take in my air, but I think you'd also agree with me that 4 breaths per length in anything under 200 is probably a bit much.
Doesn't Phelps and didn't Thorpe breathe every other stroke. Granted, they probably take less than half the number of strokes I do, but still!
