GoSwim Gold100 Free Pace Help
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Idk if my times are considered "elite" but I didn't know where else to post it cuz I'm to old for age group lol. But anyways my 100 free time is about :51 high to :52 low SCY. My 50 free is about 23.60 and I need to go about a 50.69 or faster on my 100. My question is, how should I #1 strategize my race and #2 what should my breathing pattern look like? Should I breath about once or twice a length like the 50 Fr? And while I'm at it anyone know good 200 Free race strategies? |
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For the 100 free, you don't want to imitate your 50 free breathing pattern. At the beginning of your race, you'll feel excellent. No lactic acid built up, no oxygen debt, etc. HOWEVER, it is CRUCIAL at this stage to be getting in as much air as you can. Oxygen doesn't enter your muscles until about 30 seconds after you breathe it in, so air you breathe in now will help you a great deal later. So on the first 25 - 50 I recommend you breathe EVERY cycle. This will ensure you'll have enough oxygen in your body not to die later. Below I shall put a race strategy that is used by many. First 25: Here is where you want to go at an easy speed, but while still going quickly. You don't want to go out so hard so that you're going to die later, but you also don't want to go out too slow. Make sure you focus on YOURSELF here. Don't look at others. If other people want to swim 11 seconds their first 25 yards, then so be it. You'll win in the end anyways. Second 25: Here is where you build up, slowly. Increase your kick a little, increase your stroke rate a little, etc. You still shouldn't be going ALL OUT, but you SHOULD be going fairly quickly. Third 25: This is where you pump it up. You should have your kick just about it's fastest right now. You should be breathing every 4-6, depending on your swimming style. I personally breathe every 2 strokes the entire race, but that's because it works for me. Last 25: This is where you leave it all in the pool. At this point, you might feel like you want to just stop and give up. However, this is possibly the most important part of the race. Here is where the great seperate from the good. You give it your all right here. Don't leave anything left. Your kick should absolutely be monstrous, you should only breathe 2-4 times this length, and your turnover should be lightning quick. However, you should also try to maintain good technique. If you follow everything I just told you, I'm sure you could get near your goal time. Also, you might want to do some 100 pace sets in practice. For example, do something like 10x50 on 2:30 holding a :25 for each of them. Yeah, it sounds kinda painful, but it's really good for you. |
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