PDA

View Full Version : 200 splitting



Mswimming
July 17th, 2006, 05:18 PM
This past weekend we had our LCM zone championships and I really wanted to work on my 100 and 200 splitting. For my 100 I went out strong and relaxed and saved my legs for the last 50. The funny thing is that the first 50 I felt really fatigued (swam the 400 and the 50 fly less than 2 hours prior). Still, I came up with a time I was happy about. A masters best to date.

59.31
splits 28.77, 30.54 diff. 1.77.

For the 200, it seems like most good 200 swimmers take the first 100 about 4 seconds slower than their fastest 100 and nearly split the same coming back. So I tried that with the following results.

2:15.02
1:04.62, 1:10.4 diff. 5.78

My swimming experience is limited prior to becoming a masters swimmer and my long course experience is nil. So My guess is that my 100 splitting was as good as I can expect. Take the dive out and I split it fairly even. But my 200 split sucked eggs (nearly a 6 sec. difference). How can I improve this? I want to try and go a sub 2:10. Is that a realistic goal? And how do I get there?

Kevin

chlorini
July 17th, 2006, 06:13 PM
Hi Kevin,

I think those splits are better than you think, but it's always good to try to improve. I have a friend who is so phenomenal at pacing that she sometimes negative splits her races. How does she do it? Well, one thing she does it that she practices negative splitting everything in workout. She checks her time while breathing and works to beat it in the back half of every repeat. She is also more keenly aware of pace than anyone I know. When we finish a set, she can tell you what everyone else was splitting, too. I think the point is that during a race, it's hard to use perceived effort to know how fast you are going. But if you train yourself to speed up rather than slow down during every swim, there's a better chance that you will be able to do it during a race instinctively. I hope this helps!

knelson
July 17th, 2006, 06:52 PM
Originally posted by chlorini
How does she do it? Well, one thing she does it that she practices negative splitting everything in workout. She checks her time while breathing and works to beat it in the back half of every repeat.

I think this is key. Train to even or negative split and use the clock to tell you if you are actually doing it. Also try to do as much middle distance training as possible.

Is a sub 2:10 realistic for you? I'd think so. You might not ever be the kind of swimmer who's going to be close to even splitting, but with practice I bet you could achieve a three second drop between 100s. How about shoot for 1:03 1:06 for a 2:09? That seems very reasonable to me based on your 100 time.

Let me also add that a sub 1:00 100 meter freestyle for someone with a limited swimming background is phenomenal. Nice job!

Mswimming
July 17th, 2006, 07:35 PM
Originally posted by knelson
I think this is key. Train to even or negative split and use the clock to tell you if you are actually doing it. Also try to do as much middle distance training as possible.

Is a sub 2:10 realistic for you? I'd think so. You might not ever be the kind of swimmer who's going to be close to even splitting, but with practice I bet you could achieve a three second drop between 100s. How about shoot for 1:03 1:06 for a 2:09? That seems very reasonable to me based on your 100 time.

Let me also add that a sub 1:00 100 meter freestyle for someone with a limited swimming background is phenomenal. Nice job!

That makes sense to me. Practice it the way I want to swim it.

Also the 59.3 was over a 2 second drop from when I swam it in june. I went 1:01.55 then. I was very happy to see the clock when I touched the wall.


Kevin

nkfrench
July 20th, 2006, 04:06 AM
Do you ever do any lactate tolerance sets or race pace training ?

Broken 200's are good - like 4 of them (200's) starting every 5 or 6 minutes (pick one interval and stick with it)
Go as fast as you can for a 50, rest exactly 10 seconds; repeat until you finish the 200. Then add up your swim time (discarding the rest time). See how that correlates to your race time.

I always "liked" 10 x 100 on 3 minutes (work:rest ratio of about 1:1). Each 100 is all out and you want to hold consistent times across the set. To hold your times at the end you will really need to apply finesse and watch your technique.

Only do these once or so a month and when you are in reasonable shape -- they are very stressful. And make sure you do a long warm down. Write your times down and keep track each time you do them so you can chart your progress. If possible, get somebody to put a stopwatch on you and record your times. You'll have enough to think about when you come in to the wall as it is.

ande
July 20th, 2006, 09:42 AM
hello kevin

i think you did well
your 100 is more correct than your 200
if you swam them all the same day it's hard to do that many events back to back, take it easier on going out on your 200

ande


Originally posted by Mswimming
This past weekend we had our LCM zone championships and I really wanted to work on my 100 and 200 splitting. For my 100 I went out strong and relaxed and saved my legs for the last 50. The funny thing is that the first 50 I felt really fatigued (swam the 400 and the 50 fly less than 2 hours prior). Still, I came up with a time I was happy about. A masters best to date.

59.31
splits 28.77, 30.54 diff. 1.77.

For the 200, it seems like most good 200 swimmers take the first 100 about 4 seconds slower than their fastest 100 and nearly split the same coming back. So I tried that with the following results.

2:15.02
1:04.62, 1:10.4 diff. 5.78

My swimming experience is limited prior to becoming a masters swimmer and my long course experience is nil. So My guess is that my 100 splitting was as good as I can expect. Take the dive out and I split it fairly even. But my 200 split sucked eggs (nearly a 6 sec. difference). How can I improve this? I want to try and go a sub 2:10. Is that a realistic goal? And how do I get there?

Kevin

ande
July 20th, 2006, 09:42 AM
hello kevin

i think you did well
your 100 is more correct than your 200
if you swam them all the same day it's hard to do that many events back to back, take it easier on going out on your 200

ande


Originally posted by Mswimming
This past weekend we had our LCM zone championships and I really wanted to work on my 100 and 200 splitting. For my 100 I went out strong and relaxed and saved my legs for the last 50. The funny thing is that the first 50 I felt really fatigued (swam the 400 and the 50 fly less than 2 hours prior). Still, I came up with a time I was happy about. A masters best to date.

59.31
splits 28.77, 30.54 diff. 1.77.

For the 200, it seems like most good 200 swimmers take the first 100 about 4 seconds slower than their fastest 100 and nearly split the same coming back. So I tried that with the following results.

2:15.02
1:04.62, 1:10.4 diff. 5.78

My swimming experience is limited prior to becoming a masters swimmer and my long course experience is nil. So My guess is that my 100 splitting was as good as I can expect. Take the dive out and I split it fairly even. But my 200 split sucked eggs (nearly a 6 sec. difference). How can I improve this? I want to try and go a sub 2:10. Is that a realistic goal? And how do I get there?

Kevin

ande
July 20th, 2006, 09:42 AM
hello kevin

i think you did well
your 100 is more correct than your 200
if you swam them all the same day it's hard to do that many events back to back, take it easier on going out on your 200

ande


Originally posted by Mswimming
This past weekend we had our LCM zone championships and I really wanted to work on my 100 and 200 splitting. For my 100 I went out strong and relaxed and saved my legs for the last 50. The funny thing is that the first 50 I felt really fatigued (swam the 400 and the 50 fly less than 2 hours prior). Still, I came up with a time I was happy about. A masters best to date.

59.31
splits 28.77, 30.54 diff. 1.77.

For the 200, it seems like most good 200 swimmers take the first 100 about 4 seconds slower than their fastest 100 and nearly split the same coming back. So I tried that with the following results.

2:15.02
1:04.62, 1:10.4 diff. 5.78

My swimming experience is limited prior to becoming a masters swimmer and my long course experience is nil. So My guess is that my 100 splitting was as good as I can expect. Take the dive out and I split it fairly even. But my 200 split sucked eggs (nearly a 6 sec. difference). How can I improve this? I want to try and go a sub 2:10. Is that a realistic goal? And how do I get there?

Kevin

Mswimming
July 20th, 2006, 11:52 AM
Hi Nancy, I haven't done any lactate tolerance sets. At least sets how you have described. I have done sets where a we do 10 X 100 on 1:30 and 3, 5, 9 & 10 are all out. Or sets were the first 3rd of what ever distance we are doing is hard, the second third and then the last third. I don't know if those are tolerance sets or intended to do the same thing, but I certainly get to the point were I get a chance to fight the arm burn battle during those sets. The set you described, does sound fun. Hopefully I'll get to do one sometime.

Ande,

This past weekend I swam 7 individual events and 3 relays.

Saturday
400 free - 4:54
50 fly - 30.4 (back to back with the 400 free)
100 free - 59.3
100 Back - 1:22 (back to back with the 100 free)
800 Free relay - 2:20 Swam a moderate pace since no one else was going hard.

Sunday
800 Free - 10:10.8 - Swam this as a feel good swim. While I did not push it, I was surprised by the time. I excpected to do 10:45.
50 Free - 27.6 Blew my start. My hands came apart when I hit the water. Fatigue?
400 Free relay - 1:02.2 (did not attack the second 50).
200 Free - 2:15.02
200 medley relay (free leg) - 27.2
200 Free relay (led off) - 27.3 less then 5 minutes after the medley relay and was still breathing heavy.

So yeah, the 200 free was near the end of a long weekend. How much did that play a factor, I don't know. But I do plan to swim the 200 at worlds. And there I plan to take it out about the same (1:03/1:04), but really attack the third 50. Being the only swim of the day I should have more in the tank coming back...... I hope. :eek:


Kevin

ande
July 20th, 2006, 12:52 PM
kevin,

if you swam your 200 fresh you'd probably go much faster
on paper 59.3 x 2 = 1:58.6
1:58.6 + 10 = 2:08.6
so you should be able to go under 2:10 right now

you need to be able to take it out super easy with plenty of air saving your legs for the last 50, it's hard to resist the temptation to over swim your first 100
going out in 1:04 is fine
you just gotta come home in 1:05
it's best to build each 50
ideally you want to keep your 2nd, 3rd and 4th 50 times very close
ie 30.9, 32.9, 32.8, 32.7
i cover most of what you need to know in swim faster faster

call me if you like

ande
512 217 2728

Mswimming
July 20th, 2006, 07:08 PM
On paper, swimming a 2:08.6 sounds good to me!!! My last chance this season to swim the 200 long course will be at worlds. So between now and then I am going to do everything I can to give myself the best possible chance of success.

Kevin