Last meet I swam the 100 and 200 IM, the latter for the first time ever. My best strokes are free and fly. My backstroke is quite lame. My breaststroke is slowly getting better. I have no illusions that I will ever get anywhere near a top ten in anything, least of all an IM event. But I would like to improve, and it give me a sense of accomplishment to swim all four strokes in a race and not drown (though the 200 introduced doubt on that front!)
I went 1:16.80 in the 100 (out in 35.83; back in 40.97)
In the 200, I went 2:51.82
fly 34.65
back 46.81
*** (falling piano) 53.83
free 36.53
The 200 was really a mixed bag--it felt absolutely horrible in the middle (why, oh why did I enter this event??? I am thinking about 20 yards into the breaststroke leg) but exciting to complete.
Any suggestions about IM sets for workouts (I swim alone, for the most part) or ways to think about the 200 race? Split goals, etc?? I'm sort of plateaued elsewhere, so this seems like a good thing to work on for awhile. My zone meet is at the end of this month, and I'd like to get the 200 down around 2:45 if possible.
Former Member
Red,
Congratulations on becoming an IMer. Racing four strokes is a good challenge.
I'm sure George is right about pacing your fly. As long as you feel relaxed and smooth, you won't gain anything by going out slower on your fly. My old high school coach, Matt Mann III, used to say: "You can't swim fast by going out slow." The opening fly is going to tire you out about the same whether it's quick or slow. As long as you aren't going a really HARD effort on your first 50, it's fine.
Here's a set you may like. I call these IM rotations:
9 X 100 / 2:00 interval (or whatever works for you)
#1 is 50 fly - 50 back
#2 is 50 back - 50 ***
#3 is 50 *** - 50 free
Repeat the cycle two more times.
This is a reasonable way to work on the transition from one stroke to the next.
Netho, a rookie poster, but a long time reader.
Netho, do you ever get to talk to Matt 111. I remember the first time I saw him swim fly using what he and his dad called called a fishtail kick. It was in London Ontario. The name of the fishtail kick then became the dolphin kick.
Ken does this story mention you in the bysout swim??? www.usmsswimmer.com/.../splashback.pdf
Wow, this has been a really helpful thread. Thanks for the input and experience. Fascinating to hear everyone's ideas.
George, thanks on the fly thing. I tend to agree with you. My 50 fly is 32.0, so 34+ seems like a good start. Feisty's point about breathing may be important--I tend to swim fly with a minimum of breathing just because it slows me down.
Feisty, your splits are quite helpful. Today I worked by breastroke kick again, and am concentrating on getting more out of it, also thinkin about Ande's point about legs. Today I kicked 50s faster than I swam the breaststroke leg in the 200, so that may say something right there. I will work on that.
Backstroke. Arrgh.
The variety of sets is really great. It's easier to swim a variety of strokes in a workout, just to avoid boredom. I clearly need to put in more yards at faster intervals, because many of these sets I could not manage now. Conditioning, conditioning....
Netho, welcome to the forum. I still feel like a newbie, but have gotten a ton from this format and from these folks.
Thanks also to ArtZ, Bill, James, Lizzie..
My old high school coach, Matt Mann III
Did you swim at Sexton HS in Lansing? Your name looks familiar. If so welcome fellow alumni! I graduated in 1988.
It would be interesting to see your times and splits in the 100 and 200 races.
Comparing to your 50 times is a starting point, but I suspect it would be more useful to know your splits in the 100 and 200 fly. Do you take the first 50 of your 100 fly out in 34? In the 200? What breathing pattern do you use in the 100 fly and 200 fly?
Red60
I am going to give you a couple of suggestions for the backstroke. Let the lower jaw relax, backstrokers who just let it hang loose and quit clenching their teeth usely improve their time. More body roll and let the shoulder of the recovery arm be clear of the water.
I will put the backstroke suggestion to use tomorrow, George.
Lindsay, I have yet to compete in the 100 fly, let alone the 200. The 100 is a near term goal, the 200 a ridiculous fantasy but I'd like to get there!
Here's an IM set that I like to do if I'm swimming alone - it seems to go by quickly:
25 Fly
50 Back
75 ***
100 Free
Repeat 4 times (total of 1000 yards)
You'll have to figure out an interval that works for you. You can make it more difficult by trying to descend each set.
Anna Lea
Yes Kirk I was at Sexton from '68 to '71. You might know my younger brother Jim. I remember meeting you at 2004 SC nationals in Indy.
OK, I didn't make the connection at the time, I guess. I probably wouldn't have without hearing the name Matt Mann. While I was at Sexton he was only a teacher. The coach was Chuck Geggie.
I remember Jim's name because he had the school record in the 100 back at Sexton when I started. It was broken while I was there. Anyway, pretty weird. I wouldn't have expected to meet somehow who graduated from the same high school as me here!
Netho, do you ever get to talk to Matt 111. I remember the first time I saw him swim fly using what he and his dad called called a fishtail kick. It was in London Ontario. The name of the fishtail kick then became the dolphin kick.
Ken does this story mention you in the bysout swim??? www.usmsswimmer.com/.../splashback.pdf
George,
I'm sorry to say I haven't talked to Matt in years. I did get to work a couple of years at Matt's Camp Chikopi up in Northern Ontario. That's where I learned about the old pro marathoners like you. I now have Conrad Wennerberg's book too. He had some funny and complimentary things to say about you. Yes. That's my Boy Scout mile story.
Yes Kirk I was at Sexton from '68 to '71. You might know my younger brother Jim. I remember meeting you at 2004 SC nationals in Indy.
Keep up the good work you guys. You've been pretty helpful on these pages. You're entertaining posters too!
Ken
