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
So Art, do you spend more time doing longer backstroke swims, or long sets of short swims? I can see how both have benefits. Just wondering which you thinks helped more for the 200?
Dana
For me, doing alot of 200s in practice builds your endurance and gets your mind conditioned for doing that distance in the race. I used to train alot of 100s in practice, so doing the 200 in a race was a nightmare both psychologically and physically. Nowadays, doing sets like 10x200 in practice makes the race seem like a breeeze in comparision.
The broken swims help in learning to pace correctly and get you used to that pace. You should do both types of training, with the pace work probably closer to race/taper time.
So Art, do you spend more time doing longer backstroke swims, or long sets of short swims? I can see how both have benefits. Just wondering which you thinks helped more for the 200?
Dana
For me, doing alot of 200s in practice builds your endurance and gets your mind conditioned for doing that distance in the race. I used to train alot of 100s in practice, so doing the 200 in a race was a nightmare both psychologically and physically. Nowadays, doing sets like 10x200 in practice makes the race seem like a breeeze in comparision.
The broken swims help in learning to pace correctly and get you used to that pace. You should do both types of training, with the pace work probably closer to race/taper time.
