Converting Short Course to Long Course Times: A Simple Guide
For competitive swimmers, transitioning from short course (25m) to long course (50m) racing can present challenges due to the pool’s length and fewer turns. Understanding how to convert times between the two can help swimmers adjust their expectations and performance goals.
1. Why the Difference in Times?
Fewer Turns: In a 50m pool, swimmers have fewer turns, which means less push-off power is used. This may make long course races seem slower despite being a similar distance.
Endurance & Pacing: Long course races typically require more endurance as each lap takes longer and offers more swimming time between walls. Swimmers must pace themselves differently in a 50m pool compared to the rapid bursts they might achieve in a 25m pool.
2. The General Formula for Time Conversion
Converting short course to long course times isn't an exact science, but there’s a widely accepted formula:
Multiply your short course time by 1.15. This gives a fairly accurate approximation of your long course time, factoring in the difference in distance and the lack of turns in the 50m pool.
3. Factors That Affect Conversion
Turns: Swimmers can gain significant speed and momentum from efficient turns in short course events. In long course, the lack of walls to push off means you have to maintain speed through the entire 50m length, relying more on your stroke technique and endurance.
Underwater Phase: In long course, swimmers often take advantage of the underwater phase, pushing off the walls and gliding underwater before surfacing. Effective use of this technique can help you maintain a faster pace in the long course pool.
Strategy: Pacing strategies will differ between the two types of races. Short course swimmers might push harder out of each turn, whereas long course swimmers need to conserve energy and pace themselves evenly over the entire race.
4. Practical Training Tips
Endurance: Long course racing requires stronger aerobic conditioning. Spend more time training at slower, longer distances to develop your stamina.
Pacing: Learn to control your pacing so you don’t fatigue too early. Long course races might seem slower initially, but pacing yourself to avoid burnout is key.
Stroke Efficiency: Without the quick turnarounds, your stroke efficiency becomes more crucial in long course racing. Work on your technique, particularly in maintaining an even stroke rate over a longer period.
5. Final Thoughts
While converting times between short course and long course is useful, keep in mind that each swimmer’s conversion might vary. Individual factors such as stroke technique, endurance levels, and ability to adapt to the different pool lengths can all impact how you perform in long course events. Consider these conversions as starting points, but always adjust your expectations based on your specific abilities and experience in each pool.
