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
Very good advice from Chris. I will second training much more 200 backstrokes in practice. Broken swims are great too for getting the pace down and comfortable, or doing VO2 type sets (10x25 on 30, holding 200 race pace for each 25, and then 4x50 on 1:00 race pace). Change the intervals to what works better for you, but its important to condition the body to hold the pace you need in that 3rd and 4th fifty.
Since I don't compete in freestyle races, whenever my team is doing freestyle sets on a reasonable interval (say 1:20 base/100) I'll do them backstroke instead of free, especially 200s on 2:40 or 300s on 4:00. It made a big difference for me. I went faster at 41 training for the 200, than I did in my mid 30s while not training for it.
I hated the 200 when I was younger, because I was a 100 guy and would die in the 200. I never properly trained for it. Now, it is much more reasonable.
Very good advice from Chris. I will second training much more 200 backstrokes in practice. Broken swims are great too for getting the pace down and comfortable, or doing VO2 type sets (10x25 on 30, holding 200 race pace for each 25, and then 4x50 on 1:00 race pace). Change the intervals to what works better for you, but its important to condition the body to hold the pace you need in that 3rd and 4th fifty.
Since I don't compete in freestyle races, whenever my team is doing freestyle sets on a reasonable interval (say 1:20 base/100) I'll do them backstroke instead of free, especially 200s on 2:40 or 300s on 4:00. It made a big difference for me. I went faster at 41 training for the 200, than I did in my mid 30s while not training for it.
I hated the 200 when I was younger, because I was a 100 guy and would die in the 200. I never properly trained for it. Now, it is much more reasonable.
