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.
Yeah, got it. I'm basically twice as slow as the WR people, so 2sec difference to them is 4sec for me.
I'm sensing that each 50m getting a little slower might suit me though. Perhaps my way to attack sub 3min is 43-44-45-46. I have checked other splits from good 200m swimmers, and that seems to be the general trend.
Thanks for all the responses. I'm learning lots. :)
Jeff and Skuj,
I realize this is kind of "hijacking" this thread into track and field, but...
Jeff is right on about LC vs SC. Push Off speed is faster than swim speed, so losing 4 walls in a LCM pool results in slower times as well as the need to swim/kick a higher % of race time.
Maybe this is why track times for the 400-800-1500 have plateaued - there is no place (aka turns) where the runner can rest upper body and/or use leg muscles differently (kicking vs turn push-offs)? It would be interesting to create a 100-200-400 meter pool and time swimmers without any turns at all. :)
Fascinating.
Thanks for these responses, folks. I'm digesting......slowly.
(As I type this, my lowly 50m best is 39.0sec......so according to Windrath, I might try 41-43-43-43 = 2:50??? I'm at 3:04!! Clearly I need to train harder!! Or did I misunderstand something?)
My best 200 YD FR was 1:49.98 leading off an 800 FR-R in March of 2014. For some reason I can't find the 50 splits for it, but my next best was from February of 2012 at 1:50.02 and that race I split 25.52/27.66 (53.18) 28.44/28.40 (56.84). While I cannot remember exactly what that 1:49 was, if memory serves me I was 52/57 for my 100s. The 50 splits were probably almost the same as the 1:50.02. The 1:50 was split a lot better than the 1:49, where I went out guns blazing to try and get under 1:50. Like others have said who tried similar tactics, I definitely paid the price on the last 60 yards, and it is probably only due to my really good walls that I managed to come back barely fast enough to crack 1:50!
I don't know, I'm not much of a pool swimmer, and certainly not a fast swimmer. I figure the first 50 (assuming LCM) is going to be faster because of the block and adreneline. The second 50 I try to settle into a decent pace. The third, hold that pace, maybe push it a little more. By the last 50 it is hold on for dear life and push the last 10m as much as I can!
Funny, maybe that's why when I look at the swims I've done, I've only swum the 200 free three times ever, 2 LCM and 1 SCM.
I do swim the 200 *** somewhat more, and I have to say the most difficult part is not going too fast on that first 50. And hanging on at the end.
If you are seeded with swimmers of a similar speed, the race kind of takes care of itself. But for a smaller meet where there could be a minute (or more) spread for a heat, well then you kind of just have to pace yourself.
Personally I'd rather swim 50s, 100s, or just go for the 400/500, 800/1000, or 1500/1650. The short are easy--you just go as fast as you can. The long are almost equally easy (for me), settle into a pace and hold it, fast at the end. But I find the 200 to be more of a challenge. I've heard the term, "controlled sprint," used, and I agree with that.
I've heard the term, "controlled sprint," used, and I agree with that.
Yeah, the point I was trying to make earlier was that the 200 has moved out of the "controlled sprint" genre (at elite levels). It is now a sprint. And the better your underwaters, the better chance you have to shorten the race down to ~110-120 yards of on top of the water sprinting. The "controlled sprint" now is the 500. Out too slow and you don't have enough pool to make up the difference. Out too fast and its just enough swimming that you can live to regret it. Or you can just haul ass for the first 250 yards, flip at 2:00, 4 seconds under American record pace, then hang on for dear life and win by the skin of your teeth, a la Townley Hass at 2019 NCAAs!
Thanks for all the info. I have learned a lot about 200m pacing.
This thread also reaffirms something for me, as I dream about breaking 3min: Damn, you guys are fast!!! :)
My first 200 Free was in LC. I planned to positive split and assumed I'd just hang on for the final 50-75 meters. The splits were something like 1:13 and 1:24. To say it was painful is a wild understatement. I've since found that my best results in the 200 Free are when I think I'm holding back on the first 50 and haven't fallen apart before the last 25.
Point being, figuring out the math is the easy part. Having the fitness and the pacing awareness while racing to actually carry out the formula is another issue entirely.
I'm a big advocate of breaking down a race like this into more manageable parts. Doing repeats of 50's on 15-20 seconds of rest, essentially USRPT, at your intended race pace will both build endurance and the pace at which you want to swim the race at will become very familiar to you.
This post speaks to me. Thanks.
All of this is theory. What should we aim to do? The rest is the real world. What will you do, given your fitness and ideas?
You went 1:13/1:24 at first. May I ask what your splits are in your best 200?
This post speaks to me. Thanks.
All of this is theory. What should we aim to do? The rest is the real world. What will you do, given your fitness and ideas?
You went 1:13/1:24 at first. May I ask what your splits are in your best 200?
My best that I could find was 1:02.5/1:06.8. No 50 splits available.
My best that I could find was 1:02.5/1:06.8. No 50 splits available.
From my college years, when I was semi-OK at 200s:
LCM - 27.2/29.7/30.5/30.8 - 1:58.41
SCY - 24.3/26.7/26.3/25.9 - 1:43.40 (this was a really badly executed swim, TBH, I was only half a second slower completely untapered earlier that season)
And the stark contrast from Masters Nats last spring...
24.5/26.9/27.7/28.2 - 1:47.45
