I currently go a 3:05 and my bezst 100 time is a 1:24.99|||My answer is long but, very specific. If you use the information, you will improve. Here are a few tips:
The key to going fast is NOT building waste products from going too fast. When the waste products build, your muscles lose power and you can see that happening during the last 10 or 12 yards of 100s. So, how fast are you supposed to go on the first 25 yds to avoid the build of lactic acid so that you can maintain your stroke length and power right up to the moment before you touch the wall?
Here are a few tips:
1. You must have a very thorough warm-up that you complete within 5 minutes of your race. That means that you have swam at least 1200 yds/m.
2. On the first 50 yds/m of your race you MUST, on the 2nd stroke after you breakout, start breathing every other stroke. DO NOT hold your breath on the first 25 yds/m. The air you breath in 'now' does not reach your muscles for about 30 seconds. So, if you don't breath at the beginning of your race, as you're coming into your 50 there is no fresh oxygen reaching your muscles because you didn't breath 30 seconds earlier and you'll begin to fatigue prematurely.
3. Your goal time is 3:00. Others would have to establish a goal time.
4. Determine how fast you should be going on the first 50 yds/m of your race and practice that speed, off the blocks, in practice. The formula for determining that speed is to take your goal time and change it into all seconds. Due to your start on the first length add 1.4 to the seconds for your goal time. THEN divide by 4. That time is what each of your last THREE 50's should be. And, subtract 1.4 seconds (the start) from the time you should be doing for the last three 50s ... that should be your time for your first 50.
Here is what it looks like. Your goal time is 3:00.0 Change your time to seconds (3:00 = 180 seconds). Add 1.4 + 180 = 181.4. Divide 181.4 by 4 which equals 45.3.
So, you should be doing 15.3 for the 2nd, 3rd, and 4th 50s of your race. However, for the first 50, you should subtract the 1.4 from 45.3 ... and that time (45.3 - 1.4 = 43.9) so your first 50 should be 43.9.
Thus, in practice you should do some 50s from the blocks with a LOT of rest between each 50 and see if you can hit 43.9 seconds. Of course, as you improve your times, you鈥檒l have to adjust your splits.
Now, in a race you'll be all hyped up so, 43.9 will feel like you're going really slow ... but that is OK ... HOLD BACK on that first 50 and breathe right after your breakout ... breathe every stroke.
THEN, as you come into your first turn, start to speed up your kick and your stroke rate A LITTLE! If those against whom you're swimming are of comparable speed, you should be a little bit behind but, you're going to be feeling a whole lot fresher than they are. THAT will pay off at the end of your race. On your third length, keep your stroke long and be working at catching everyone without sprinting. THEN ... at about 140m into your race (60 m to go) you've got to be building into an all out sprint and go for it before your 150 turn. Maintain long and strong stroke.
The key thing is that during your race you must work at speeding up BEFORE each turn and, at a minimum, you hold that speed for the next whole length ... always be speeding up slightly throughout the race. Then, on the last 60m, you've GOT to use your kick and really sprint it home.
What I tell my swimmers is that you should never be going faster in your race than you can maintain for the remainder of the race.
Good luck and email me to let me know if this works for you.
academicjoq@yahoo|||well if u want 3mins try 1:20 then 2:40 i could do it less than 3 mins cuse i have a 36 in a 50 so..|||For a 200, your splits should be 1:29, 1:31. Also, you need to be doing 50's goal pace in practice. Do sets of 4 50's this way:
1st 50:goal pace+2
2nd 50:goal pace+1
3rd 50:goal pace
4th 50:easy
repeat as necessary
P.s. It is important that you know your pace for 50's, not just 100's
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment