200 Challenge: Goal time, roadmap and status updates

I'm 52, and starting my second year of training after a 24-year layoff, and the 200 free is starting to emerge as my best event. I have a meet in 3 weeks where I think I can break 2:04 scy. My goal is to try to break 2:00 scy in this next scy season. I'm currently training 14000 yds/wk on 5 days/wk. The workouts I design for the 200 focus (2 to 3 days per week) start with some medium distances (500, or 2 x 300, or 3 x 200, or 300-200-100) focusing on negative splits or descending times per 100. Currently a central part is then 5-6 100's on 1:40 descending with an average around 1:10 maybe 1:09 on a good day - OR - 3-4 100's on 1:30 at 1:10 or under, trying to finish below 1:08. After about 500 of various drills, two minutes rest, and then a fast 100 aiming for 1:04. Some short sets of fast 50's on :50 currently targeting 32 sec. , maybe some 25's as half sprint then cruise, another 2min rest and another fast 100 as fast as I can go. Fill out the workout and cool down. My roadmap is to bring the central 100's interval sets down to the 1:06-1:08 range, eventually on 1:35 or 1:30; the fast 100's after 2min rest down to 1:02; and the fast 50's intervals down to :30, eventually bringing the interval down to :45; and the overall distance per week up to 16000. I think all this is possible, as I am still building strength and have only recently started to be able to truly have a good catch, high elbow, and maintain good form for most of the workout. Trying to focus on good mechanics for these sets is a given. I had to build enough muscle around the shoulder over the past year to be able to put the stress on the shoulders without injury, but I'm there now. For the race, I'm trying to internalize Mike Ross' guide to the 200, found on another thread: " 200 pace feels powerful, but not out of control. Let's start with the first 50. In a good 200, the legs will kick on the first 50, but the kick is not using a lot of energy. It is more to help keep tempo. ... The second 50 is sometimes a challenge. You should feel good on this 50 and that can have one of two effects. You may decide, "I feel too good, I need to slow down". Big mistake. Slowing down on this 50 will let the wave slip past you. You might think "I feel good, I should go faster". This too is a mistake. The wave will certainly crash down on you if you do that. You need to find a zen-like state between these two thoughts. Keep your speed, but don't use up your energy. The split? ... (about 2 seconds slower than the first 50). The third 50 is a build up 50 and in many ways this is a relief. You can begin to let your kick "work" if you have a good kick, without the fear of sapping all of your energy. You should play with building a 50 to get accustomed to bringing the kick into your stroke. If done right, when you hit the final 50, you should have enough energy left to let the kick loose and be able to come home at the same pace as the 3rd 50. If not, you might question why your left arm will not respond to commands anymore. " That's my 200 challenge. We'll see how it goes.

I'm 52, and starting my second year of training after a 24-year layoff, and the 200 free is starting to emerge as my best event. I have a meet in 3 weeks where I think I can break 2:04 scy. My goal is to try to break 2:00 scy in this next scy season. I'm currently training 14000 yds/wk on 5 days/wk. The workouts I design for the 200 focus (2 to 3 days per week) start with some medium distances (500, or 2 x 300, or 3 x 200, or 300-200-100) focusing on negative splits or descending times per 100. Currently a central part is then 5-6 100's on 1:40 descending with an average around 1:10 maybe 1:09 on a good day - OR - 3-4 100's on 1:30 at 1:10 or under, trying to finish below 1:08. After about 500 of various drills, two minutes rest, and then a fast 100 aiming for 1:04. Some short sets of fast 50's on :50 currently targeting 32 sec. , maybe some 25's as half sprint then cruise, another 2min rest and another fast 100 as fast as I can go. Fill out the workout and cool down. My roadmap is to bring the central 100's interval sets down to the 1:06-1:08 range, eventually on 1:35 or 1:30; the fast 100's after 2min rest down to 1:02; and the fast 50's intervals down to :30, eventually bringing the interval down to :45; and the overall distance per week up to 16000. I think all this is possible, as I am still building strength and have only recently started to be able to truly have a good catch, high elbow, and maintain good form for most of the workout. Trying to focus on good mechanics for these sets is a given. I had to build enough muscle around the shoulder over the past year to be able to put the stress on the shoulders without injury, but I'm there now. For the race, I'm trying to internalize Mike Ross' guide to the 200, found on another thread: " 200 pace feels powerful, but not out of control. Let's start with the first 50. In a good 200, the legs will kick on the first 50, but the kick is not using a lot of energy. It is more to help keep tempo. ... The second 50 is sometimes a challenge. You should feel good on this 50 and that can have one of two effects. You may decide, "I feel too good, I need to slow down". Big mistake. Slowing down on this 50 will let the wave slip past you. You might think "I feel good, I should go faster". This too is a mistake. The wave will certainly crash down on you if you do that. You need to find a zen-like state between these two thoughts. Keep your speed, but don't use up your energy. The split? ... (about 2 seconds slower than the first 50). The third 50 is a build up 50 and in many ways this is a relief. You can begin to let your kick "work" if you have a good kick, without the fear of sapping all of your energy. You should play with building a 50 to get accustomed to bringing the kick into your stroke. If done right, when you hit the final 50, you should have enough energy left to let the kick loose and be able to come home at the same pace as the 3rd 50. If not, you might question why your left arm will not respond to commands anymore. " That's my 200 challenge. We'll see how it goes.