Since I am relatively new at swimming, I'm wondering how to figure out if I am biased one way or another towards sprinting or middle distance. When I was real new at swimming I was clearly biased towards sprinting because I'm finding out now it takes a long time to develop the longer distances. Now I am wondering if the 500 is more of a race for me.
I came up with the percentage of 100 free speed I swim with for the 500.
I took 100free/500free = x/100 and my "x" is 78% for a 58sec free and a 6:11 500free.
In other words I can hold 78% of my all out 100 speed for 500 yards.
What is everyone else's number? Should a middle distance swimmer be able to hold 85% of their 100 speed, even 90%, and a drop dead sprinter have a lower number like 75-80%? This might me a fun number to play with.
I just learned something. Always check Ande's threads before posting. This is a major coincidence and he already posted this ratio for some elite swimmers. But I would still like to see others ratio or percentage and also what they prefer swimming?
you asked:
"Is there a rule of thumb for converting a 100 sprint to a goal pace for a 500?"
NO, it's unique for each swimmer and what sort of shape you're in
swimmers tend to be in one of 5 categories
1) Sprinters 50 / 100
2) Sprinters 100/ 200 specialists
3) Middle Distance 200's/400's/ 500's
4) Distance 500's/800's/ 1000's/1,500's& 1,650's
5) Ultra Distance swimmers 3k, 5k, 10k, & 25k
I say swim a hard
1) 100 for time
2) 500 for time
then compare your 100 time with the average 100 time on your 500
ie:
I can go 48 or 49 in the 100 free in practice
today I did a 500 in 5:04 which is holding 1:01 pace or 61 seconds per 100
48/61 is 0.7869
Last year Ian Crocker went 41.6 in the 100 free and 4:18 in the 500
which is averaging 51.6 per 100
41.6/51.6 = 0.8062
a distance swimmer would have a higher ratio
his fast 100 time would be closer to his 500's average 100 time
some distance swimmers might look like this
44/51 = 0.86
If you want to improve your 500 times
improve your speed and improve your conditioning
swim more yards each workout
swim more times each week
Swim fast 500's in practice.
Learn to correctly pace longer swims.
A swimmers ratios can change over time based on the type of training they do
I've seen sprinters turn into triathletes.
I haven't seen any distance athletes turn into sprinters
Quote:
Originally Posted by Iwannafly
Ande,
Is there a rule of thumb for converting a 100 sprint to a goal pace for a 500? I am not a fast swimmer; although I am improving. But my 500 free time does not seem to be up to par with my time for the 100. I need to set a higher goal and push myself all the way through my next 500!
Thanks ahead of time,
T.J.
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For me right now, the ratio between my best 100 and my 100 pace for my best 500 would be about 88% (60/68). It might be a little lower if I worked more on freestyle sprinting, but not a lot.
Mine is 77.3%. I am relatively new to swimming, so I expect my 500 time to drop quickly, relative to my 100 time! Right now, my best 100 is 1:08 and my best 500 was a 1:28 average! I'm hoping to drop that to a 1:20 average in my next meet, which would raise my ratio to 85%. That 8 second per 100 drop is pretty big when I put it down on paper. It doesn't seem that big in my mind.
86.2% based on a 53.6 and a 5:10.9 (62.2).
I don't spend nearly as much time working on the short stuff compared to the longer stuff. If I did, I feel I'd have a shot at maybe a 52/52.5 making the ratio around 84%.
Hey Rob,
Your formula is pretty interesting.
I also think the 200 is a good test to see what you're made of. Most sprinters take it out fast and drop off.
A distance swimmer tends to hang on.
There are some unique cases of swimmers being able to excel at both the sprints and the longer races.
Ryan Lochte has gone 19 low for the 50, and he also has been 4:13 for the 500.
Not many sprinters could do that caliber of a 500 time. And likewise not many distance people could muster up that kind of speed for a 50.
My 2 cents...If you can swim the 500 and come out with a smile on your face...you're not a sprinter.
That's kinda interesting Dave, I guess that's why I replied. I think I've lowered my differential a bit since then. This poll may be a bit too general. I think posting the percentage as well as times would be interesting.
Let me dig up a poll I posted on this a while ago. It was something about the difference between your all-out 100 time, and your 100 pace on a 1650 or 2000. The responses formed a nice gaussian distribution.
Here it is.
difference between aerobic threshold and all-out 100 times - U.S. Masters Swimming Discussion Forums
That's a middle distance percentage....I guess. It may be easier to lower your 100 by a second at bring it down to a more "balanced" 82%. Nice numbers though!
If we take Crocker's percentage of 80.6% as a sprint specialist, then at 78%, I am currently too biased toward anaerobic sprinting performance and need to work on base training. Sounds truthfull. Iwannafly needs to do the same I guess.
This is the opposite of Jim Clemmons.
