TRC Main Set – 200 Race Execution: Finishing with Stroke Rate
I’ve been watching the U.S. Olympic Trials for swimming this week & have been thoroughly enjoying watching how the best of the best execute their races. These athletes that we get to watch in the semifinals and finals are true professionals & experts at their events. And while we see some commonalities between the techniques & race strategies of a lot of these athletes, there are sometimes some glaring differences between those who end up making the team and those who just miss out. In particular, while watching virtually every 200 of stroke finals heat, I’ve noticed that the tight races are almost always won by the athlete that is able to increase their stroke rate more on the final 50. This is a detail of 200 racing that not many swimmers seem to know about or simply lack the fitness to effectively execute. It just makes sense: you’re not going to be able to put more propulsion into your kick or your pull at the end of the race, so how can you hold onto your speed (and sometimes finish faster on the last 50 than the second or third)? You increase your stroke rate. This week’s main set is aimed at helping you accomplish this race strategy, no matter which stroke you want race in your 200. If you’re doing this set with butterfly, your BASE stroke rate should be 46, your FINISH stroke rate should be 50. If you’re doing this set as freestyle or backstroke, your BASE stroke rate should be 86 & your FINISH stroke rate should be 95. For breaststrokers, your BASE stroke rate should be 42 & your FINISH stroke rate should be 50 (similar to how Matt Fallon executed his American Record setting 200 breaststroke this past week). All you need for this set is a tempo trainer (set to mode 3), cap, goggles & a good attitude!
2 Rounds
Swim 4 x 50 – first 3 @ BASE Stroke Rate, #4 @ FINISH Stroke Rate @ 1:00
Kick 100 Easy on back in hyperstreamline @ rest :45 seconds
Swim 4 x 75 – first 3 @ BASE Stroke Rate, #4 @ FINISH Stroke Rate @ 1:30
Kick 100 Easy on back in hyperstreamline @ rest :45 seconds
Swim 4 x 100 – first 3 @ BASE Stroke Rate, #4 @ FINISH Stroke Rate @ 2:00
Kick 100 Easy on back in hyperstreamline @ rest :45 seconds
Have fun & finish FAST!
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Thanks for this main set, but how many seconds should one rest in relation to the swimming execution time, since the proposed interval leaves me very little rest?