So here's my story. I swam a meet this past Saturday and did pretty good. Got a :26.11 on the 50m free and a :58.86 on the 100m free, this was LCM. Here are some stats from the race:
1st length: 36spl, 6 sdks, split was about :27.5 (guessing based on time from the camera)
2nd length: 40spl, 5 sdks, split was :31.36
My dive was pretty bad as I my feet and hands hit at the same time. I think my turn was ok. My observation is this: I feel that if I can swim the 50 in almost 26 flat, it seems I should be able to hit a :56.xx for the 100.
So, my question is how do I work on this? Based on the "splits" it looks like I should develop more endurance for the 2nd 50? Also, is there any way to tell what a optimum spl would be for a 5' 10," 174lb swimmer would be? I've got a semi-long term goal of going :54-:56. Any help would be greatly appreciated. Video provided below. Thanks.:banana:
YouTube - Colin 100m free 07 18 09
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Former Member
Work your finish in practice, yours looked short and choppy at the end.
I am not sure you are benefiting from the SDK off the turn. You have the leg strength to blast your push off with a tight streamline and make it past the flags fast before you need to kick. If you are getting in 5 SDK off the turn, and only making it to the flags (that is what it looks like from the video), you aren't benefiting from the kick. Here is Phelps getting one kick in before the flags. Seven kicks to the 15.
YouTube - Michael Phelps turn
You have good DPL, so you next big speed drop will come from increasing your turnover. Sacrifice some distance and work on increased turnover. Once you have adapted to the new tempo, you can work on returning to old dpl, and both steps should result in a speed increase.
I think your 56 goal is reasonable considering your 50, but your back half is really falling off. Ideally, going out 27.5 you can come back 29.0, but 27.5, 29.5 would be decent. Four seconds is way too much. Your workouts are too sprint focused so you need more shorter rest sets to build up more tolerance to latate.
Work your finish in practice, yours looked short and choppy at the end.
I am not sure you are benefiting from the SDK off the turn. You have the leg strength to blast your push off with a tight streamline and make it past the flags fast before you need to kick. If you are getting in 5 SDK off the turn, and only making it to the flags (that is what it looks like from the video), you aren't benefiting from the kick. Here is Phelps getting one kick in before the flags. Seven kicks to the 15.
YouTube - Michael Phelps turn
You have good DPL, so you next big speed drop will come from increasing your turnover. Sacrifice some distance and work on increased turnover. Once you have adapted to the new tempo, you can work on returning to old dpl, and both steps should result in a speed increase.
I think your 56 goal is reasonable considering your 50, but your back half is really falling off. Ideally, going out 27.5 you can come back 29.0, but 27.5, 29.5 would be decent. Four seconds is way too much. Your workouts are too sprint focused so you need more shorter rest sets to build up more tolerance to latate.
