Ask the Swim Doctor

by Dr. Paul Hutinger

Question: In my daily workouts, I use a variety of strokes and training techniques. What changes in this routine do you suggest I prepare for an important goal meet, such as Nationals, or another big meet?

Answer: I recommend broken swims as an excellent way to prepare for your events 100m or longer. Example: To train for your pace for a 200m back with a goal time of 2:40, I suggest 40 second pace 50's. Feet to feet times, with race splits of 1:19 and 1:21 for the 2:40 (adjust all times to fit your speed). Here is a favorite set for a broken 200 on 5-minute intervals.

1. Swim 200m back on 2:50 (or 10 seconds slower than goal)

2. 2 x 100m back -- 10 seconds rest at 100

3. 2 x 100m back -- 20 seconds rest at 100

4. 4 x 50m back -- 10 seconds rest at 50

5. 4 x 50m back -- 20 seconds rest at 50

Repeat this set every week for four or five weeks before your goal meet. Keep track of your times in your log book. At the meet, do some pace 50's in warm-up. If you can, use your assigned land for practice in specificity.

If you swim the sprint events, do a set of eight to ten all-out 12.5 and 25 sprints, with one minute rest, at least once a week. Include speed turns and starts for all your events at least once a week.

After the meet, evaluate your training to see what worked and what you need to do differently.