by Dr. Paul Hutinger
Question: I swam a 200 free in 2:34 and my 50 splits were 34, 39, 40, 41. What would be an ideal splitting for my 200, and how can I improve my splits?
Answer: You have taken the first steps in improving your splits by knowing what they are and realizing you are going out too fast. With your present level of training, your realistic goal time could be 2:30 with these splits: 36, 38, 38, 38.
With this goal in mind, put your slits together in "broken swims." For the first 50, dive in and keep the time close to 36. Time the other 3 X 50's from push offs, leaving every two minutes and holding 38 seconds. Concentrate on swimming relaxed, with smooth and efficient strokes. Work towards doing four sets of these broken swims in one workout, with a shorter rest between each 50 swim. The ideal is to take a 10 second rest between each 50 and keep your pace times. (For faster or slower swimmers, use this same formula -- adjust your swim time; keep the same rest time -- to establish your splits.)
Four sets of broken 200 swims could be as follows: four (4 X 50) @ 2:00, 1:30, 1:00, :45. I used this technique when I trained for the 200m backstroke in 1994 and set a world record, 2:59.0, in the 70-74 age group-- 43, 45.5, 46, 44.5. More recently as a 75-year old and after shoulder surgery (bike crash), I set the US 100m back record in 1:26.2 with splits of 42.3 and 43.9.
Another type of pace practice would be a set of 10 X 50 push offs on 1:00, keeping a 36 pace for the total set. These types of training can be used for all strokes.
At the meet, warm-up with the same pace 50's for your race. Concentrate on pacing before you get on the block and during your race.
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You can e-mail me at phut@usms.org