At a local meet last weekend I did a 200 backstroke SCY, just for kicks. It was only the second time swimming it SCY, plus once LCM. I like to try out different things at meets just to shake up the routine and get a read on my progress, or lack-of.
After the swim, all of my team mates commented on the swim, saying it looked-- great, really smooth, strong, good rotation, strong walls, etc. The swim actually felt very good (I'd been sick all week and debated scratching), to the point it felt easy.
I would like to make this a "reguar" event, and have even added it to my nationals line-up (bonus event w/o qual. time). Would love feedback from those of you who consider yourselves 200 backstrokers.
How do I improve speed overall? Maintain speed on the back half (splits below)? Should I be using lots of legs throughout or save for the back half?
No video to share, but my splits from previous swims are:
8/08 LCM 3:07.22 --42.8 1:30.1(47.3) 2:20.0(49.9) 3:07.22 (47.2)
4/07 SCY 2:46.88 --1:19.4 (37, 42) 1:26.88 (43, 43)
3/08 SCY 2:41.xx -- 1:18.xx 1:22.xx (no 50 splits)
Clearly my second 100 needs work; although, this last time was better. My 100 usually runs around 1:16 high, so I think I'm taking it out ok. I get 3-4 SDK off each wall, which brings out past the flags.
I have two more opportunities to swim the 200 in meets before nationals. Any tips would be appreciated.
Dana
You're a natural! Welcome to a great event.
The goal is to take out the first hundred 3-4 seconds off your best time, and to hold the last 3 50s about the same time. For example, you might try:
37.5 + 40 (1:17.5), 40 + 40 (1:20) = 2:37.5.
Or adopt to your own goal; you get the idea.
-- Definitely save your legs on the first half! Backstroke is kick-intensive.
-- If you have an SDK, work on it always when doing backstroke, not just on sets devloted to kicking. If you don't, consider developing one (unless you don't feel like it!)
-- Get a good feel for what a 40 sec 50yd pace feels like with short rest: do broken 200s with 10 seconds rest at each 50 and try to hold close to 40s. It will be hard, so get plenty of rest between 200s. (If it isn't hard, then re-evaluate your goal time!)
-- Another option that simulates what a real 200 feels like: break it up with 10 sec, then 5 sec, then 3 sec at the 50/100/150. The last 50 will be tough: hold the same pace on the last 3 50s! Keep up your SDKs even on the last 50! The first 50 can be SLIGHTLY faster but not too much.
Good luck!
You're a natural! Welcome to a great event.
The goal is to take out the first hundred 3-4 seconds off your best time, and to hold the last 3 50s about the same time. For example, you might try:
37.5 + 40 (1:17.5), 40 + 40 (1:20) = 2:37.5.
Or adopt to your own goal; you get the idea.
-- Definitely save your legs on the first half! Backstroke is kick-intensive.
-- If you have an SDK, work on it always when doing backstroke, not just on sets devloted to kicking. If you don't, consider developing one (unless you don't feel like it!)
-- Get a good feel for what a 40 sec 50yd pace feels like with short rest: do broken 200s with 10 seconds rest at each 50 and try to hold close to 40s. It will be hard, so get plenty of rest between 200s. (If it isn't hard, then re-evaluate your goal time!)
-- Another option that simulates what a real 200 feels like: break it up with 10 sec, then 5 sec, then 3 sec at the 50/100/150. The last 50 will be tough: hold the same pace on the last 3 50s! Keep up your SDKs even on the last 50! The first 50 can be SLIGHTLY faster but not too much.
Good luck!
