Backstrokers unite.
We know every detail of the ceilings where we train unless it's the sky which is ever changing.
We SDK every day. It's breath taking.
We go forwards in reverse.
We get to flip over on turns. We gotta stay on our back.
We swim back. We kick back.
Aaron's the man
YouTube- Aaron Peirsol gets title and new record, from Universal Sports
YouTube- Aaron Peirsol Late Night Appearance/Interview (8.28.08)
What did you do in practice today?
the breastroke lane
The Middle Distance Lane
The Backstroke Lane
The Butterfly Lane
The SDK Lane
The Taper Lane
The Distance Lane
The IM Lane
The Sprint Free Lane
The Pool Deck
Chris Stevenson & That Guy: It worked! Thank you!
... repeats of 100's wherein you sprint the 2nd 50 of each 100. Then take low (5-10 seconds) to medium (10-30 seconds) rest before the next 100. Have a mental cue like "ok GO" when it's time to sprint. It'll come in handy in competition.
In addition to this sort of set I think you need to work on pacing and lactate tolerance. (These are not independent things but they are not identical either.)
One suggestion is to do pace 200s where you decrease the rest as you progress. For example:
4 x 200 back on 4:00, rest 12/10/8 sec at the 50s, try to keep the same time on all 4 50s, and not far from your goal race pace.
From March 26 until taper time on May 5, I did lots of sets based on your suggestions. I had to modify the sets in most cases because I couldn't do them exactly as prescribed. But close! My notes include sets like,
4x50 on 1:00 = 34 35 35 34
4x50 on 55 = 35 35 35 35
4x50 on 50 = 35 35 35 35
and4 x 50 on 45 = 35 36 36 35
4 x 50 on 50 = 35 36 36 35
2 x = 31 31
and3 x on 5:00
1:08 1:10 1:10
It worked! At nationals, I did PBs in both the 100 and 200, dropping 1.6 in the 100 and 2.4 in the 200. Splits for the 200 were still not ideal, but much improved!
Event 25 Men 55-59 200 Yard Backstroke
==================================================================
7 Jones, Judd 55 GAJA 2:21.02 2:18.64
32.69 1:07.62 (34.93)
1:43.38 (35.76) 2:18.64 (35.26)
First time under 2:20! :banana:
7539
The graph (click on it to make it larger) shows my times in the SCY 200 back from Sep. 26, 2009 to May 9, 2013. See that big drop at the end? THANK YOU VERY MUCH!
Any more suggestions? :agree:
Chris Stevenson & That Guy: It worked! Thank you!
... repeats of 100's wherein you sprint the 2nd 50 of each 100. Then take low (5-10 seconds) to medium (10-30 seconds) rest before the next 100. Have a mental cue like "ok GO" when it's time to sprint. It'll come in handy in competition.
In addition to this sort of set I think you need to work on pacing and lactate tolerance. (These are not independent things but they are not identical either.)
One suggestion is to do pace 200s where you decrease the rest as you progress. For example:
4 x 200 back on 4:00, rest 12/10/8 sec at the 50s, try to keep the same time on all 4 50s, and not far from your goal race pace.
From March 26 until taper time on May 5, I did lots of sets based on your suggestions. I had to modify the sets in most cases because I couldn't do them exactly as prescribed. But close! My notes include sets like,
4x50 on 1:00 = 34 35 35 34
4x50 on 55 = 35 35 35 35
4x50 on 50 = 35 35 35 35
and4 x 50 on 45 = 35 36 36 35
4 x 50 on 50 = 35 36 36 35
2 x = 31 31
and3 x on 5:00
1:08 1:10 1:10
It worked! At nationals, I did PBs in both the 100 and 200, dropping 1.6 in the 100 and 2.4 in the 200. Splits for the 200 were still not ideal, but much improved!
Event 25 Men 55-59 200 Yard Backstroke
==================================================================
7 Jones, Judd 55 GAJA 2:21.02 2:18.64
32.69 1:07.62 (34.93)
1:43.38 (35.76) 2:18.64 (35.26)
First time under 2:20! :banana:
7539
The graph (click on it to make it larger) shows my times in the SCY 200 back from Sep. 26, 2009 to May 9, 2013. See that big drop at the end? THANK YOU VERY MUCH!
Any more suggestions? :agree:
