Did you break 1:50 in the 200yd fr as a Master's swimmer?

Michael, you're getting advice from one of the best in the Masters community in the world (ehoch, world record holder in 200 free and Olympic bronze medalist in 800 F.R.). His advice is like gold. I've gone under 1:50 in the 200 free two or three times in Masters. I've always made myself do at least one 200 race that is not the IM every year. And my only options are the 200 free and 200 back. I have 30 years of almost continuous training under me and a lot of recent freestyle work for my 200 IM. Since I am not a freestyler, I have had to work harder to make my freestyle better, but it's paying off. Good luck to you.

Ok - Here are some of the times you will need -- 100 Free - sub 51 (at least) - probably around 50 or faster. The 53 mid and 56 mid as splits are about right --- in order to do that you need the 100 time -so 50.0 should be the target (unless you are a very good distance swimmer) 50 Free - In order to swim a 50.0, you need a 23 low (or O) in the 50 - just based on splits. Out in 24 low back in 25 high - and that's a perfect race. Just always keep those times in mind when training

Last year, just 10 master's men over the age of 45 broke 1:50. No master's women broke 1:50 last year. Of the thousands of times in the USMS database, just 84 men of all ages had times under 1:50, with only three breaking 1:40. Hey Kirk, I hate kicking (because I am slow) so I am really focusing on that already and will continue to do so. I think the quality of the workouts I am given is good, but I do need to get up on the blocks more in practice and I need to sprint early in practice more often. Thanks. Hey stilwater, thanks for the tips. I will take you last comment as a vote for increasing workouts :) Hey James, I hope I didn't offend you with my question, but in my age group, about the top 10% of 200 fr times are under 1:50. I don't know what that translates into women's times, nor what that translates into other age group times, but I was just being specific in stating my goal. Hey Jim, Do you remember what kind of workouts you were getting in then (distance/frequency)? I am glad that you agree that there is no biological reason for me not to swim fast.

First, let me say I am grinning from ear to ear with all the responses I am getting. Thank you. Ahelee Sue: I think "a liking" might equal addiction. I never liked the 200 until I liked it, and then it has never changed. Also, I think you pointed out that you were faster at 51 than I am actually trying to go (your 2:04 puts you in the top 10% of my age group for women). Thank you, I needed to be humbled again :) I will verify with my coach, but I think kick is my weakness too, with my turns and streamlines being decent. Jim: You know your second right? :bow: Strangely, if you take my best 100 time, double it, and add 10 seconds, you get my best 200 time, within a few milliseconds. That is a very effect rule of thumb. I also plan on swimming the easy way. I have done it the hard way, going out in a 23 mid and coming back... yes I made it back the same day. Your suggestion sounds lovely, and I plan to go out in a 53 low back in a 55. There just happens to be a little training I need to do between then and now... And speaking of training, thank you for addressing that. I will indeed keep you posted. Maui Mike: You make it sound so easy. But I agree, if I can hold sub 27 on 10x50 on 45, I should be ready. ehoch: I agree. I need to start hitting 24s from the blocks in practice, 26 high from a push, or 27s if repeating from a push. Michael: I am lifting rather seriously, which I did not do in high school. I am a big fan of benchmark sets, so you can bet I will be including them.

Michael, You received a lot of great advice from some of the best masters swimmers out there. I am no expert like they are, but I did barely break 1:50 last year for the first time as a masters swimmer. It was probably my worst swim at nationals last year because I really didn't train specifically for it, I went out way too slow, and didn't put much thought into the race strategy. I typically swim 3 times a week, but last year the last few months before nationals I consistently swam 4 times a week and occasionally hit 5 times a week although the 5th practice was mostly starts, turns, and some sprinting. I think swimming at least 4 times a week is a must unless you are gifted. Even though speed is very important, I think swimming sets of 50s on :35 and 100s on 1:10 leading up to the meet gave me the confidence that I could bring back the last 100 fast enough to break 1:50 even if I went out slow (which ended up being the case going out in 54.3). I like Mike's set of swimming 50s on 45 and holding 27 or better as well. I doubt I can do more than 3 200s in a row on 2:10 so I wouldn't necessarily look for that as a benchmark. I didn't lift weights either, but I think lifting would be a big help. Good luck, Tim

I think swimming sets of 50s on :35 and 100s on 1:10 leading up to the meet gave me the confidence that I could bring back the last 100 fast enough to break 1:50 even if I went out slow (which ended up being the case going out in 54.3). Wow, nice job bringing it home! I always figure I need to be out in a 53 to go under 1:50 (let the record show I haven't succeeded yet in masters). Case in point, last year I was out in a 54.1 and finished with a 1:50.1. What usually happens is I really try to bring the legs in the final 50 and as a result the last 25 is murder. That's why I think kick training is so important.

Kirk, Thanks, but our splits were not that different really. 54.1 versus 54.3, 1:50.1 and 1:49.95. I just barely did it. I have a good kick, but I have a hard time sustaining it for a 200 without dying so I saved it for the last 75. Next time I swim it, I will try more conventional splits to see if that helps. I would be interested in what kind of kick sets ehoch does to sustain his kick better than I seem to be able to do. Tim

I would really like to hear if you have broken 1:50 for the first time as a USMS swimmer. What level of training got you there? I certainly want to hear from anyone who is going fast in the 200. ... The Master's team I train with works out 3 times a week, 4-5k/workout, the average being closer to 4k. This is the only team that it is realistic for me to train with at this time. ... Given that small book of information: Am I getting enough yardage, and I just need to focus my training on my goal, or do I need to increase yardage and workouts? To what level was successful for you? Hey Kirk, I hate kicking (because I am slow) so I am really focusing on that already and will continue to do so. Michael, Great advice above. Let me add my :2cents: and a little history: I've been consistently just under 1:50 since coming back to Masters (but only 1:48+/1:49) and was there again at Austin In college, I was a 1:43/1:44 swimmer I made a three significant changes this fall that helped me get my SCM time down to something that converts to about 1:46.5: Learned how to 6 beat kick the entire race ... practiced it on almost all my freestyle sets in workout except the easy stuff Really worked on improving my catch and high elbow throughout the pull (I had a tendency to let my arms fall and do more of a straight arm pull). My dream is to one day look like this underwater: www.youtube.com/watch Ramped up workouts in the ~7 weeks prior to the big meet from about 12K to low 20K per week I'm now trying to add in 3 to 5 SDKs off each wall as I attempt to approach my college best times this year at Nationals.

Learned how to 6 beat kick the entire race ... practiced it on almost all my freestyle sets in workout except the easy stuff. I have been working on this skill too. It takes a lot of mental discipline to keep up a 6-beat kick all the time, because slacking off the legs is not only a very old habit for me but also a practice that still makes sense for me in longer races. But I think (hope) the payoff will be there in the 200/500.

I am in the same boat as you, though not so far removed from high school swimming. I went almost exactly a 1:50.00 in my 200y free, and almost exactly 5:00.00 in my 500 y free. Both events are races that I dream about achieving PB's in my "later swim life". I about a 2:00.00 flat in a masters meet in San Luis Obispo about 2 months back, and it didn't feel particularly good. I have always had issues with muscle soreness, and find that I am a very slow recovering athlete. As of the last 6 months or so, I try and swim at least 5 days per week - averaging around 2500-3000 yards per workout (around 45 - 60 minutes). As it is my plan to get back around my high school times by Nationals, I figure I will need to really step up my yardage and intensity starting mid February to be peaking around early May.