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kazekirei
July 22nd, 2008, 02:28 PM
Hi, I'm new here. I'm going into high school next year, and this is my last year for the long course JO's. I'm swimming the 200 IM in August, and I'm not sure what my strategy should be. (I'm female, by the way.)

My sprint times are (SCY)(approximated):

50 fly: 33 sec.
50 back: 34 sec.
50 breast: 44 sec.
50 free: 30 sec.

As you can see, my breaststroke is very slow. Normally, in a two hundred, the only way I can get an acceptable time is if I go all-out sprint on my fly and backstroke, so I can get an edge before the inevitable drop-back in breaststroke.

But of course, after I do this, I'm really tired, and I fall back even more, and I barely catch up in the freestyle, if I do at all. Does anyone have any tips for me to try and...I guess, regulate myself?

I've been working on my breaststroke technique, but after I do my butterfly and backstroke rounds, my legs are really tired. :drown: My goal is just to have a 200 IM that isn't so rickety, and to be able to regulate myself throughout.

Thanks in advance!

elise526
July 22nd, 2008, 02:40 PM
Hi, I'm new here. I'm going into high school next year, and this is my last year for the long course JO's. I'm swimming the 200 IM in August, and I'm not sure what my strategy should be. (I'm female, by the way.)

My sprint times are (SCY)(approximated):

50 fly: 33 sec.
50 back: 34 sec.
50 breast: 44 sec.
50 free: 30 sec.

As you can see, my breaststroke is very slow. Normally, in a two hundred, the only way I can get an acceptable time is if I go all-out sprint on my fly and backstroke, so I can get an edge before the inevitable drop-back in breaststroke.

But of course, after I do this, I'm really tired, and I fall back even more, and I barely catch up in the freestyle, if I do at all. Does anyone have any tips for me to try and...I guess, regulate myself?

I've been working on my breaststroke technique, but after I do my butterfly and backstroke rounds, my legs are really tired. :drown: My goal is just to have a 200 IM that isn't so rickety, and to be able to regulate myself throughout.

Thanks in advance!

Try to build each 50 as you get to it. Have confidence in your breaststroke and don't assume that you are weak in it. Be determined that you are a contender in this stroke.

One thing I have done with swimmers whose weakest (I really don't like to use that word!) leg is breaststroke is to do a set of 8 x 50 flutter kicks on 1:00 (1:10 for meters) at the end of practice when your legs are tired. This helps you to have some good legs to bring home the freestyle leg of the race and make up for any lost ground on the breaststroke. Do this set every time you swim. After a couple of weeks, try doing 4 x 50 flutter kick on :50 (1:00 for meters). If you only have a short time to try this before you race, just start off and stick with doing 4 x 50 on 1:00 (1:10 for meters). Be sure to check with your coach before undertaking this as he/she may have a very specific training plan for you.


Hope that helps! Keep working the breaststroke!

kazekirei
July 22nd, 2008, 02:43 PM
That's a good idea! Thanks! I do need to build endurance. D:

hofffam
July 22nd, 2008, 02:49 PM
It is not smart to sprint fly and back to minimize your loss in breaststroke. The 200 IM is too long and tiring to do that. You will have nothing left midway through breaststroke and freestyle will be slow and painful.

My son swims a 1:55 200 IM SCY.

His splits are (approximately)

Fly: 25
Back: 30
Breast: 33
Free: 27

His weakness is backstroke, his strength is breaststroke. My son ignores me (imagine that) when I tell him that he goes a bit too fast in fly but he likes to attack fly and put pressure on the rest of the field. He holds on in back, attacks breast, then fights to finish as strong as he can.

I suggest swimming the fly at the same pace you'd swim a 100 fly. It should be smooth and fast, but not a sprint. Build your backstroke since it is good for you. You should work hard to improve your breaststroke so it is not such a weakness. In particular work to make it smoother and less tiring.

Do not forget to work on your turns. The back to breast turn is often costly in time.

kazekirei
July 22nd, 2008, 03:01 PM
Wow, thanks for the advice! I think that's much better than what I've been doing, most definitely. And I'll make sure to work on those turns, too.

(P.S. Wow, your son is fast! )

ande
July 22nd, 2008, 03:44 PM
I've written about this several times before, I'll try to find the threads

In Practice

1) Improve your breastroke
Even though the lengths of the 200 IM are the same
BR is the length where you'll spend the greatest percentage of your time

improve your technique
improve your strength
improve your conditioning
work to have a way faster breastroke split

2) Experiment with splitting hard 200 IM swims in practice

3) wear a fast suit


In your meet

in the race
go out with easy speed,
Save your legs
breathe a lot on the FL & BK
don't do many SDKs

don't go all out and try to hang on,
you'll have nothing to hang on too

The 200 LCM IM is tough

don't blow it on the first and second lengths
What ever time you give up on the FL & Bk
you're likely to gain that and more on the BR and Fr

wear a speedy suit

hope this helps
let us know



Hi, I'm new here. I'm going into high school next year, and this is my last year for the long course JO's. I'm swimming the 200 IM in August, and I'm not sure what my strategy should be. (I'm female, by the way.)

My sprint times are (SCY)(approximated):

50 fly: 33 sec.
50 back: 34 sec.
50 breast: 44 sec.
50 free: 30 sec.

As you can see, my breaststroke is very slow. Normally, in a two hundred, the only way I can get an acceptable time is if I go all-out sprint on my fly and backstroke, so I can get an edge before the inevitable drop-back in breaststroke.

But of course, after I do this, I'm really tired, and I fall back even more, and I barely catch up in the freestyle, if I do at all. Does anyone have any tips for me to try and...I guess, regulate myself?

I've been working on my breaststroke technique, but after I do my butterfly and backstroke rounds, my legs are really tired. :drown: My goal is just to have a 200 IM that isn't so rickety, and to be able to regulate myself throughout.

Thanks in advance!

hofffam
July 22nd, 2008, 03:54 PM
Wow, thanks for the advice! I think that's much better than what I've been doing, most definitely. And I'll make sure to work on those turns, too.

(P.S. Wow, your son is fast! )

He is pretty fast in the IM.....but he's older than you (18).

Ande's advice is very good and I agree with it. The point about breathing is especially good. If you don't breathe often enough early in the race you will never recover.

kazekirei
July 22nd, 2008, 04:56 PM
Wow, those are good tips, ande! I've just gotten my rhythm down, and my breathing is getting better. And I'll remember to save my legs, because that is an issue of mine. Thanks! Off to practice for me!

And I have twelve days before the meet, so I'll try to focus on breaststroke as much as possible.

pwolf66
July 22nd, 2008, 05:13 PM
And I have twelve days before the meet, so I'll try to focus on breaststroke as much as possible.

Narrow your kick. By this I mean focus on keeping your knees no more than 12-18 inches apart. Also focus on the timing of your kick, your kick should start right after you start your lunge into your arm recovery. And focus on getting your head down and nailing a long tight streamline.

ande
July 22nd, 2008, 05:24 PM
you're welcome

remember to focus on Breast but also TAPER & REST

also read
Swim Faster Faster (http://www.usms.org/forums/showthread.php?t=4229)

Take Care,

Ande


Wow, those are good tips, ande! I've just gotten my rhythm down, and my breathing is getting better. And I'll remember to save my legs, because that is an issue of mine. Thanks! Off to practice for me!

And I have twelve days before the meet, so I'll try to focus on breaststroke as much as possible.

kazekirei
July 22nd, 2008, 07:31 PM
Oh, that looks helpful. I'll definitely read through that.