SWiMMING TiPS...100 BREAST & 200 FLY ?!? thanx!?

Question

Anyone have tips for the 100 breast & 200 fly...both in a 50 meter pool? I am 13 years old and the 100 breast is my best event. I have 2 more chances to qualify for states. I have a 1:30 [i think middle, not too high or low.] The qualifying cut is 1:28.49. I had a 1:31 last year. I added a second from last year in the race and when I got a 1:30 I was REALLY happy.... but i really want to make the cut, its only 2 seconds away. Any tips? THANKS !

Also, at an upcoming meet I am swimming the 200 fly [LCM] I've never done it before....any tips.....my kick tends to weaken and my arms get tired....thanks!

Answer 1

First of all, I've coached swimming for 30 years and I've a masters degree in exercise physiology.  There are some basics that you should follow:

For all races, your warm-up must end no more than 10 minutes before your race.   I want my swimmers getting on the blocks with elevated breathing as their warm-up ended only a couple of minutes before the race.

Second, you MUST breathe (200 fly) immediately after your break-out (on breast you breathe every stroke anyway).  The air you breathe in NOW does not reach your muscles for almost 30 seconds.  So, if you don't breathe at the beginning of your race, you will not have a new supply of oxygen 30 seconds into your race and you'll start to build lactic acid.

The negative of lactic acid (besides pain) is that it interferes with muscle function.  Lactic acid is the stuff that makes your muscles feel tight.  You'll also build lactic acid if you go too fast and the lactic acid will not go away until long after your race is over.  So, the key to success is to avoid lactic acid build up early in your race.

I tell my swimmers, based on lactic acid, that you should never go faster in a race than you can go for the remainder of the race.  That means that as you go through your race you need to always be able to speed up.  You are, therefore, always going to negative split your races.  It is a scary way to race but it works the best.

So, plan your race.  In planning, you must consider that your start makes the first part of your race the fastest by about 1.4 seconds.  

Here is the formula I use to plan my swimmers races.  I divide the race into quarters so the splits I plan are for 25s or 50s.

Take your goal time (1:28) and change it into seconds (88 seconds).  Add 1.4 to that time (88 + 1.4 = 89.4).  Divide by 4 (89.4/4 = 22.3).  Now, take that time (22.3) and subtract 1.4 which, in your case, comes out to 20.9.

All of this means that your first 25 should be 20.9 seconds and your remaining 25s should be 22.3.  20.9 + 3(22.3) = 1:27.8 and ... voila, you qualify for your meet.  

However, remember, that at the beginning of a race, you are excited and you feel fresh ... you're not at all tired.  The result is that it is very difficult to tell you're going fast.  To prepare for the first 25, you should do some 25's in practice off the blocks to get a feel what it is like to do a 20.9 for a 25.  You'll be amazed at how difficult it is to go slow.  THEN add the adrenaline you'll have for a race.  You'll find that you must really work to go extra slow.  

However, as you go through your race you'll be able to speed up if you hold back as I've prescribed.

In your 200 fly, you've got to save your legs for the end of your race ... make your first 100m feel as if you're going to go backwards and as you swim to the 150, slowly start to pick it up and then turn on your kick on your last 50m.  If you reeeeeeeeeeally hold back on that first 50, the race is fun!  If you don't, you'll be hating life on the last 50.  

OH!  and DON'T FORGET TO BREATHE IMMEDIATELY after you break-out.  

Good luck and, if you follow my directions, email me to let me know how all of this works.

Answer 2

To swim 200 fly, you should definately pace yourself. Don't go too fast at the beginning, or you'll fall behind towards the end. Work your way up to a sprint from a fast (jogging in the water basically) swim.

To make the cut with 100 breaststroke, again, I'd pace yourself. Also, you can really focus yourself and glide across the water, rather that swim in it. I know this sounds wierd, but glide as much as possible after you kck and pull. I hope this helps!

Good luck qualifying!

Answer 3

when i am in mets i get so much adrenaline i never get tired, isnt that wierd? lol

Answer 4

i couldn't help you with the 200 fly but i am a breaststroker.  to cut 2 seconds i would suggest you taper.  talk to your coach and  see if he will let you come down a little for the meet.  also do a lot of pace 50s where you try to go the split you need to qualify not the split that you go to get the time you have now.  it will help you see what it feels like.  really work the pullouts they can really help you.  in my club you can use a dolphin kick in your pull  out so really work that.  Good luck I hope you make it!

Answer 5

is the 100 br short course?

because im 12 and my time is 1.10.40

(11 - 12 shourt course state champion)

have good splits and people cheering and get pumped up

Answer 6

Practice practice practice!

When i swim a distance i pace myself well and give it EVERYTHING i have left in my last 50/25 depending on the distance!

if u try really hard im sure u will qualify! Good Luck!