how can you pace a 200 IM?

[jennywilson]

I really want to know how can you pace a 200 IM?.Recently i have been doing quite big pbs on my 200 IM but i think i could do it better if i paced it well.I dont know how you can pace it as it is all broken up into 50s and you dont pace 50s you just go for it.Is there a way you can break it up or do you just have to bomb it all the way?.
Thankyou very much
luv jenny

[Pete]

Jenny
Talk to your coach at your next training session. He can help. He is there to help you with these things.
Pete

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Looking forward to hearing from fellow coaches and keen swimmers needing help.

[Michael]

It depends on your strengths and weaknesses. For me the fly & backstroke is the most important part as I have a weak breaststroke. I try to stay relaxed on the first 50 and the work hard on the Backstroke.

However, I imagine it to be different if your good at breaststroke, talking to your coach is always the best way to go!

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[Conrad Cawley]

Medley pacing is quite complex and you will need to swim a 200 IM many times recording your 50m splits and evaluating how you feel at the end of the race. Could you have gone faster on one particular leg? Should you have gone slower on one particular leg? etc. etc. You most certainly will not benefit from trying to bomb it from the start. You need to work closely with your coach on all aspects of training, especially when it comes to pacing a race.
As a rough guide, your 50m Fly split should be 1-2 seconds slower than your PB for 50m fly, (you need to swim this as "light" as possible so as not to get too tired early in the race). The backstroke split 3-4 seconds slower than your PB for 50 backstroke. The Breaststroke is 5-6 seconds slower and the freestyle about 4 seconds. This is only a rough guide and your strengths and weaknesses need to be taken into consideration. Turns also play a major role. If you swim a 200 IM short-course you will need to practice 7 different turns.
Work with your coach, coaches are there to help you.


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Conrad

[jennywilson]

Thankyou very much Conrad!!!.
Luv jennyxxxx

[This message has been edited by jennywilson (edited 23 October 2000).]

[perkie]

When swimming the 400 Im you should use the following mode
22-23 % of the time spent on fly
25-26% of the time spent on back
27-28% of the time spent on breast
21-22 % of the time spent on freestyle

For example
Fly : 1.05,4= 22,8%
back : 1:14,7= 26,0%
Breast : 1:21,0= 28,2%
free : 1:06,0= 23,0%
total : 4:47,1=100,0%


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Per Kirkegaard, Denmark

[Coach]

23+26+28+22 = 99%

Where's the other 1% gone?

Anyway, the Jenny asked about the 200 IM. Are the same percentages true for both the 200 & 400 IM?

I think not!!

[This message has been edited by Coach (edited 25 October 2000).]

[perkie]

About the 1%. Your calculation would be correct if I wrote 28.0%, so 28% could be 28,9.

For the 200 IM it could be something like 22-27-28-23 or 22-26-30-22 for a poor breaststroker.

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Per Kirkegaard, Denmark

[jennywilson]

Thankyou everyone,i think i understand it better and i will speak to my coach Pete about it aswell.Thanks again,
luv jennyxxxx

[Steve]

Originally posted by Coach:
23+26+28+22 = 99%

Where's the other 1% gone?

You've copied one of the numbers down wrongly, the freestyle is 23% not 22 as you have so:

23+26+28+23= 100% http://www.swimclub.co.uk/ubb/biggrin.gif



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