I have read various swimming books that tout even-pacing for 200m as the best way to go. So, using my very modest goals as an example, if I want to swim 3:04, I should aim to do 46sec every 50m. (Diving in would likely make the first 50m faster, but let's assume that I am pushing off for this discussion.)
But I'm beginning to wonder if something like 44.5 - 45.5 - 46.5 - 47.5 = 3:04 is the better way for me to get to 3:04.
In running, the 800m is typically performed in a positive-split fashion, due to energy requirements for the event. A 2:00 runner (hey, that was me!!) would likely do 58.5 - 61.5 halves. Rather than kicking the last 200m, you would basically try to hang on, or minimize the fade.
I sense that the 200m swim should have the same characteristics. At the WR level, the duration is close to 800m running. (I suppose that if I was able to examine the 50m splits on various elite 200m swims, I would have the answer to this, but I haven't been able to dig this information up yet.)
Anyway....I've been stuck at 3:05 for 3 weeks in a row, utilizing quite even splits. On my 3:04 (or 3:03?) attempt tomorrow, I'm aiming to do the positive split. It's not "sexy" to be "just trying to hang on" on the last 50m, but I am wondering if this is the way to a faster 200m.
Thoughts?
Thanks in advance.
Skuj,
After years of looking at 200 splits and coaching kids (or me) to best times, one of the best ways to decide how to swim the 200 starts with knowing your best 50 and 100 times. The elite swimmers's first 50 is usually 1.5-2 seconds slower than their fastest 50. The 2nd 50 is usually 1.5-2 seconds slower than the 1st 50. Ideally, the 3rd and 4th 50s are very close to their 2nd 50.
Use Dean Ferris's splits from his 1:29.15 at the NCAAs in March:
-1st 50 was 20.6 (his best is just under 19)
- 2nd 50 was 22.3 (1.6 sec slower than 1st 50) (His 42.8 was 2.2 seconds slower than his best 100)
- 3rd 50 was 22.5 (very close to the 2nd 50)
- 4th 50 was much slower 23.72 (he was paying the price more than Townley Hass)
The formula I use is 2 seconds slower than best on the 1st 50, and the 2nd-3rd-4th 50s should all be 2 seconds slower than the 1st 50. If you cannot maintain that pacing, you are going too fast on the 1st 50 or you need to train harder.
The nice thing about this analytical approach is you can train this way with broken 200s (4 x 50 with 10 sec rest). Watch the clock, get your splits, and get used to what 2 seconds actually feels like.
As Calvin S mentioned - the 200 has become a sprint for the men and they train for it with alot of anaerobic threshhold sets (heart rate above 180) to improve their body's lactic acid tolerance especially in the legs.
It seems like the 400, 800, and 1500 track distance times have plateaued more than the equivalent swimming distance. I suspect it has to be with the injury/exhaustion factor if they tried to train on land the same way the elite swimmers are training. They would have to do alot more track training sets like 10 x 200 (100% effort) with 15-20 sec rest or event 5 x 400 (95% effort) with 20 sec rest and try to split the 800 like 46-50.
Skuj,
After years of looking at 200 splits and coaching kids (or me) to best times, one of the best ways to decide how to swim the 200 starts with knowing your best 50 and 100 times. The elite swimmers's first 50 is usually 1.5-2 seconds slower than their fastest 50. The 2nd 50 is usually 1.5-2 seconds slower than the 1st 50. Ideally, the 3rd and 4th 50s are very close to their 2nd 50.
Use Dean Ferris's splits from his 1:29.15 at the NCAAs in March:
-1st 50 was 20.6 (his best is just under 19)
- 2nd 50 was 22.3 (1.6 sec slower than 1st 50) (His 42.8 was 2.2 seconds slower than his best 100)
- 3rd 50 was 22.5 (very close to the 2nd 50)
- 4th 50 was much slower 23.72 (he was paying the price more than Townley Hass)
The formula I use is 2 seconds slower than best on the 1st 50, and the 2nd-3rd-4th 50s should all be 2 seconds slower than the 1st 50. If you cannot maintain that pacing, you are going too fast on the 1st 50 or you need to train harder.
The nice thing about this analytical approach is you can train this way with broken 200s (4 x 50 with 10 sec rest). Watch the clock, get your splits, and get used to what 2 seconds actually feels like.
As Calvin S mentioned - the 200 has become a sprint for the men and they train for it with alot of anaerobic threshhold sets (heart rate above 180) to improve their body's lactic acid tolerance especially in the legs.
It seems like the 400, 800, and 1500 track distance times have plateaued more than the equivalent swimming distance. I suspect it has to be with the injury/exhaustion factor if they tried to train on land the same way the elite swimmers are training. They would have to do alot more track training sets like 10 x 200 (100% effort) with 15-20 sec rest or event 5 x 400 (95% effort) with 20 sec rest and try to split the 800 like 46-50.
