How much time on a broken 200?

RE: How much time on a broken 200?

jim thornton — Sat, 15 May 2010 10:05:35 GMT

One of my all time favorite (albeit grueling) sets, courtesy of the great Jenn Michaels, coach of Team Pitt Masters: 5 sets of 8x50 on 1:00 Set#1 - o=ez, e=200pace+2sec Set#2 - o=ez, e=200pace+1sec Set#3 - o=ez, e=200pace Set#4 - o=ez, e=200pace -1sec Set#5 - o=ez, e=200pace -2sec o - odds; e - evens Say your best 200 is exactly 2:00. In Set #1, that would mean the even 50s would all be 32s (200 pace = 30 + 2 sec.) By Set @5, the even 50s all need to be 28s. It does get tiring. No dives. We usually "regroup" for a minute or so between each of the sets.

RE: How much time on a broken 200?

swimshark — Sat, 15 May 2010 06:22:11 GMT

We did these yesterday. Broken at the 50, with foot touches. With the first one, the 50's were on 1:00. I did 4 sec below my best. The 2nd one, the 50's were on 50 and I was at my best. We dove on the first 50 only. And yes, lactic acid set in - ugh.

RE: How much time on a broken 200?

Speedo — Thu, 13 May 2010 10:29:36 GMT

Did you do this all in one workout session? If so, that must have been painful! Also, do you think that there was a "fatigue factor", i.e. would the add-ups have been much different if you did the test in a different order? Yes, it was a test set done in a single pratice. Good question about the fatigue factor- a lot of times my 2nd or 3rd rep in any test set is a little faster, so between the fatigue and warming up within the set, it would be tough to say that all things were equal for each 200. But I think the same could be said if done between days (e.g did weights the day before one rep but not before another, later in the week so more fatigued for this rep). I'll certainly repeat this experiment though, and maybe consider doing them on separate days to see how it compares. It would certainly be less painful that way :)

RE: How much time on a broken 200?

Karl_S — Thu, 13 May 2010 10:09:30 GMT

I did an experiment with broken 200s back in October. I wanted to see which breakdown got me closest to a meet time (I did a 200 free in a meet less than 2 weeks later that provided the comparison- the following was done freestyle, not backstroke, unfortunately). 1 x 200 on 8:00 - 10sec rest at 75 and 150: 2:16 total, minus rest 1:56 ~150EZ 1 x 200 on 8:00 - 10sec rest at each 50: 2:23 total, minus rest 1:53 ~150EZ 1 x 200 on 8:00 - 10sec rest at 100 and 150: 2:18 total, minus rest 1:58 I ended up going 1:54 at the meet, so 10sec at each 50 seems to be the best estimate for *me.* However, I tend to be more of a sprinter and more rest is better in my case. YMMV. Did you do this all in one workout session? If so, that must have been painful! Also, do you think that there was a "fatigue factor", i.e. would the add-ups have been much different if you did the test in a different order?

RE: How much time on a broken 200?

Speedo — Thu, 13 May 2010 09:58:54 GMT

RE: How much time on a broken 200?

Former Member — Thu, 13 May 2010 09:43:51 GMT

Seems like we did 4x50y free on 5 seconds rest for our race-pace 200's? I don't think we got 10 seconds unless it was for 50m pools. OMG everything hurt, the kind of hurt that put me sobbing into the gutter not able to pinpoint what hurt worst. Subtracted rest times were good enough to use for meet goal times. I don't think age matters too much; if you need more rest in practice between 50's, it means you won't be able to hold that aggressive pace in a meet. Motivation - we didn't do lactate tolerance or race pace sets like this very often. It's too hard mentally as well as physically to "get up" and go like this very often.

RE: How much time on a broken 200?

swimshark — Thu, 13 May 2010 07:01:30 GMT

We have done them both splitting at the 50 and splitting at the 100. If we split at the 50, we only stop for 5 sec. Splitting at the 100, we get 10 sec. Why not try it both ways and do a nice easy 200 in between. See if you can get the same result.

RE: How much time on a broken 200?

elise526 — Thu, 13 May 2010 05:45:57 GMT

Elise- You lazy, no good, lame-@ss! You suck. Can't you even... Sorry, I'm not very good at antagonizing people I gave it a shot though. I hope you know I am kidding. :D You'll do great. Keep up the good work :bliss: HAHA. I asked for it! I am lazy, so won't argue. Thanks! Hope to see you in Atlanta!

RE: How much time on a broken 200?

swimshark — Thu, 13 May 2010 05:38:42 GMT

Elise- You lazy, no good, lame-@ss! You suck. Can't you even... Sorry, I'm not very good at antagonizing people I gave it a shot though. I hope you know I am kidding. :D You'll do great. Keep up the good work :bliss: LOL Karen. Elaine, I'm the same as you. I need someone next to me, pushing me. And I don't do as well in practice as I do in a meet.

RE: How much time on a broken 200?

Karen Duggan — Thu, 13 May 2010 05:22:50 GMT

RE: How much time on a broken 200?

elise526 — Thu, 13 May 2010 05:13:01 GMT

Thanks for the suggestions! I decided to not do the broken 200 today because like pwb said, I can never mimic race conditions in practice. Wish I was like Fort who can find a way to push herself on her own, but I'm too lazy. If I had a competitor next to me or somebody that has irritated me lately, I might be able to pull off a good race effort in practice. Guess I'm just no good without my adrenalin surge. I think I might incorporate several of these suggestions into my workouts this fall. Broken 200s just seem like such a good way to train for the 200.

RE: How much time on a broken 200?

Rykno — Thu, 13 May 2010 02:45:04 GMT

I do broken 200's with 5 sec rest but I split mine 25-50-50-50-25 sp 20 seconds total rest. most of the time I am within 2-5 secs of my race time.

RE: How much time on a broken 200?

swimshark — Thu, 13 May 2010 02:32:32 GMT

We do our broken 200s lots of different ways but the most common is 10 @ each 50. Anybody else do the 187 1/2 for time? We start mid pool and head away from the blocks, swimming whatever 200 event. This basically just takes away the start. Today I did one and I hope it is not indicative of my event at Nationals! :badday: I haven't done this with a 187 but I've done vertical kicking and then had to go straight in to a 50 all out without a push off. Very painful.

RE: How much time on a broken 200?

Karen Duggan — Thu, 13 May 2010 01:30:07 GMT

RE: How much time on a broken 200?

Former Member — Wed, 12 May 2010 15:29:35 GMT

Our masters coach often had us do broken 200 (mostly free) with 10s rest. Sometimes he'd mix it up a bit and do 15, 10, 5 through the 200. I'd expect the 10s to still work for you, we had swimmers aged 25 through 65 doing this.

RE: How much time on a broken 200?

Former Member — Wed, 12 May 2010 15:01:45 GMT

How about 4 (50's) on :45 or :50 ...and try to hit the 200 target pace on each send-off. It's an easy way to keep track (and add up) the incoming 50 yard repeats (for me anyway). That said, I tried this set for broken 200 backs earlier in the year on :45 ....it worked out to be +/- 13/14 seconds of rest for each one.

RE: How much time on a broken 200?

Patrick W. Brundage — Wed, 12 May 2010 11:44:29 GMT

I do 10 seconds @ 50s, but my times have no relationship to my meet times -- sometimes way faster, sometimes slower. I'm primarily looking for race intensity on those broken swims; I can never seem to mimic, though, the race excitement or energy in a workout.