coacherik
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I go off of what I see average throughout the final heats of major champ meets. 200 Flyers will typcially have tighter splitting on a 100 Fly, but the range seems to be around 3.5 seconds. 200 Flyers will be under 3 and I have seen some in the 2-2.5 second range.
It seems the 100 Free is around 1.5-2 seconds, good 100 back seem to be around the 1.5 range or even 1.0. The % up or down, I haven’t done the math to tell you.
? All The Way, HLA!All The Way, HLA!
Sorry, got caught up in the day to day. Yes, we can do more 500 pace, but it some times comes down to space/time and event concentration. Monitoring the group myself, I had a couple of athlete who do not swim mid distance that were doing 100 free pace instead. It is difficult to watch them all, give technical feedback and check for even splitting with 75s. I will certainly be doing more 75s this spring when I get all my senior level swimmers back from break (currently getting them all back on track with USRPT after spending 14 weeks with their HS teams).
We don’t really have the time for 30-40 50s @ :20 rest without sacrificing other events. We have 90 minutes once a day, sometimes 6 days a week, when we aren’t in the lcm pool in the summer. We do 20 x 50s because it fits nicely, but I will be trying to extend the sets further this spring. I have one athlete who’s pace needs to be significantly faster as with some others, hopefully that will help this spring and the :15 should be fine. I know it isn’t protocol, but some of them really liked the challenge of the 50y @ :40 for even 10 repeats. Again, not protocl but something maybe to consider as you cycle down towards the end of a week or month?
? All The Way, HLA!All The Way, HLA!
It doesn’t seem to me you are talking about a high stroke rate, but a stroke rate that is not sustainable for a race for a particular athlete. It says to me that the pace they are maintaining isn’t their actual 100 pace in practice. Or they just aren’t confident in their ability to maintain that type of rate at a meet?
? All The Way, HLA!All The Way, HLA!
