"I blame you, James!" - knelson
When I stroke left I sink, and my face goes under surface. With right stroke I surface and inhale. Is this pattern OK or does it need to be fixed?
One suggestion is to do pace 200s where you decrease the rest as you progress. For example:
4 x 200 back on 4:00, rest 12/10/8 sec at the 50s, try to keep the same time on all 4 50s, and not far from your goal race pace.
So I tried this (for reference, PBs 100 back 1:05, 200 back 2:21). You can see what happened:
3 x [100 back cruise, :12 rest, 100 back fast] on 5:001. 1:17, 1:12
2. 1:17, 1:14
3. 1:17, 1:17
After #3, I was cooked. 1:17 is PB+:12 & 1:12 is PB+:07, so I was pretty happy with the first interval. 1:12 would be a reasonable time for the 2nd half of a 200, though I would prefer something closer to 1:10. Intervals 2 & 3 clearly hurt.
Last edited by Swimosaur; March 27th, 2013 at 10:58 PM. Reason: 'Twas on 5:00, not 4:00
And I tried this,
2 x [50 back on :55, 50 back on :50, 50 back on :45, 50 back fast] on 5:001. 35, 36, 35, 35
2. 36, 36, 37, 38
That's roughly 20 sec, 15 sec, and 10 sec rest between intervals. Feels about right to me.
That's a very good set but I think you need to also work on holding your desired 200 pace with less rest. You need to know what those 40s feel like and you need to be able to do them even when tired. At least, that's my $0.02...!
2 x [50 back on :55, 50 back on :50, 50 back on :45, 50 back fast] on 8:001. 35, 37, 35, 34This is a good set for learning what those 35s feel like; my challenge is the "do them even when tired" part!
2. 35, 36, 35, 34
So, are you going to Athens? If so, are you going to swim the 50 back and/or 100 back?? What will your seed times be??? FYI: My best times in SCY are 40.21 and 1:29.85 which converts to 46.22 and 1:42.92, according to the Swimming World Time Conversion Utility. Let's coordinate our seed times, so we can (hopefully) end up next to each other.
O o, June is getting close. I will do a practice run to see if I can make that time in a 100 first, it is outside of my endurance range.
OK Elaine, sounds like fun
I talked my co-worker into entering a small local LCM meet. Unfortunately, it's during Nationals so I won't be there with her. She is going to swim the 50 backstroke. Our pool doesn't have blocks and she doesn't know how to do a backstroke start anyway. What are the rules for a legal start? I'm assuming she will need to start in a gutter start position, but does she have to bring her arms back together on the start? Can she just let go of the wall and drop down and push off the wall? Basically, what would be the simplest legal way to teach her to start? She's not worried about speed but she will have a serious case of the butterflies.
"Librarians are hiding something." - Stephen Colbert
Rule 101.1.2.B. She has to be facing the block with both hands on the gutter or block grips and her toes under the water's surface at the second long whistle. If she is not, the starter will remind her (e.g., "both hands on the wall, please, Lane 3"). Then she can just do a normal pushoff. No need to jump or throw the arms over if she doesn't want to.
Sounds reasonable to me. Since my best yards time converts to 46.22 in LC, 46 would be a reasonable seed time for me, as well. If we seed the same, who knows where we'll end up on race day. We could end up on opposite sides of the pool, depending on how other swimmers seed. But, if we end up next to each other with the best times in our heat, that would be cool!