How do you swim a 200 yard free?

RE: How do you swim a 200 yard free?

chris@mvm — Wed, 07 Dec 2011 12:42:59 GMT

i used to have all sorts of trouble with the fry and die when I thought about the 200 as a sprint. Per the late great George Haines, it isn't. You work the middle 100. Here's how I do it, and when I changed to this way in high school, my 200 went from 2:10 to 2:03. Got even better as I went through college, and I love swimming it as a 50 year old Masters swimmer. First 50--control. Set your rhythm and breathing. Light kick unless you have the legs of a god. If you're going more than 3 strokes between breaths, make sure your will is in order. You will die like a pig. Second 50--build. Hold onto your breathing, and begin pressing your pace forward. Don't let your mechanics go. Third 50--go. Open it up and go, but keep the air coming in. Always keep sharp on the mechanics. If you've got the legs left, bring 'em, but don't burn them out. Fourth 50--keep it up and bring it home. This is where you find out if you've been putting forth an honest effort in practice. I am happy if the drop off between my first 100 and second 100 is 3 sec or less.

RE: How do you swim a 200 yard free?

Former Member — Wed, 23 Nov 2011 14:04:58 GMT

"out" with the arms, "back" with the legs. I'll remember that. Here's my latest 200m for the OPs comparisons: 35.55 1.13.98 1.53.44 2.32.64 A guy in the same heat, but way across the pool went: 33.89 1.11.95 1.51.75 2.32.81

RE: How do you swim a 200 yard free?

Former Member — Tue, 22 Nov 2011 16:57:14 GMT

I think I was turned off from the 200 long ago when I lost count and swam 250 yards. That's my 2nd most embarrassing moment in swimming.

RE: How do you swim a 200 yard free?

Former Member — Tue, 22 Nov 2011 16:50:00 GMT

I'm not quite sure why a 400 feels more like a 200 than a 100, either. It seems that if you use all your energy in ~50 seconds, you'd be dead faster swimming rather than running. Thus a 400 should feel more like a 200. Good question. I did track for one year. I did very well in the 400. I was actually in the state tournament for it. The 200F, never mastered to my standards haha. In my coach's words "Why are you so bad at the 200" haha. I guess I have a goal now. I've done both at a high level and still run collegiately. A good rule of thumb that's always worked for me is to just multiply the swimming distance by 4 and that's a pretty good comparison, especially on the shorter distance end. The 800 is usually run by just getting through the first 500 as quickly but easily as possible, then you're all out for 300 meters. It's still a glorified sprint, very similar in tactics and effort to a hard 200 swim. As for the systems used, it's a pretty even aerobic/anaerobic mix, which is always what I felt necessary for the 200 swim.

RE: How do you swim a 200 yard free?

Former Member — Tue, 22 Nov 2011 15:54:06 GMT

I agree on this comparison, after running 400's for time. Even though the 400M run's time is closer to 100 LCM, doesn't it seem like it needs to be approached more like the 200 swim in regards to effort level at various stages of the race? As factor it also possesses greater quantity of suffering and net time penalty if taken out too hard. It would be an interesting read to find what energy systems are involved with each (or to understand such an article:coffee:) I'm not quite sure why a 400 feels more like a 200 than a 100, either. It seems that if you use all your energy in ~50 seconds, you'd be dead faster swimming rather than running. Thus a 400 should feel more like a 200. Good question. I did track for one year. I did very well in the 400. I was actually in the state tournament for it. The 200F, never mastered to my standards haha. In my coach's words "Why are you so bad at the 200" haha. I guess I have a goal now.

RE: How do you swim a 200 yard free?

Paul Smith — Tue, 22 Nov 2011 12:50:50 GMT

"out" with the arms, "back" with the legs hammer the middle 100 and hang on best you can the last 50...never hold your breath in this race. TRAIN IT/RACE IT A LOT...it's all about conditioning and tempo.

RE: How do you swim a 200 yard free?

Former Member — Mon, 21 Nov 2011 17:21:53 GMT

I'm not a runner, but wouldn't it be more similar to an 800 in track? The 400 in track should be more analogous to a 100 meter swim. The WR in the 400 meter run in 43 seconds and for a 100 meter swim (LC) it's a hair under 47 seconds. I say the 200 in swimming is much like the 400 in track not because of the duration, but how the race is not long enough to be distance, but not a short sprint. It's a long sprint. Basically you have to give it your all the entire time. A 100 is only 4 laps and doesn't seem that long to sprint. An 800 in track is 2 laps, so you're getting closer to a distance event. A 200 in swimming however is a rather lengthy sprint, as is a 400. I don't know if you've ever tried running a 400 on a track but it's not as easy task, nor is a 200 as far as I'm concerned. I had pretty good 50F (23.1), 100F (49.9), and 500F (4:58.2) times back in HS. My 200F though, was awful in comparison, if not pathetic. I don't even remember what it was.

RE: How do you swim a 200 yard free?

Former Member — Mon, 21 Nov 2011 15:20:28 GMT

I agree on this comparison, after running 400's for time. Even though the 400M run's time is closer to 100 LCM, doesn't it seem like it needs to be approached more like the 200 swim in regards to effort level at various stages of the race? As factor it also possesses greater quantity of suffering and net time penalty if taken out too hard. It would be an interesting read to find what energy systems are involved with each (or to understand such an article:coffee:) This article has an interesting description of which energy systems are prioritised during different stages within a race/time periods: www.brianmac.co.uk/energy.htm there are a couple of other good articles too: www.brianmac.co.uk/.../swimplan.htm www.brianmac.co.uk/.../swimspeed.htm

RE: How do you swim a 200 yard free?

ande — Mon, 21 Nov 2011 11:33:10 GMT

your times & splits are: 50 fr 26.56 100 fr 57.94 26.66 31.28 200 fr 2:15.26 29.84, 33.81 36.03, 35.58 500 fr 6:08 no splits 6:11.95 30.79 34.60 37.33 37.82 38.13 38.78 39.03 39.26 39.26 36.95 If you compare your 50 & 100 to your 200 & 500 you have OK speed but need conditioning & endurance. in 100 your 50 splits are 4.6 seconds apart in your 200 your 100 splits are 7.9 seconds apart it is a splitting or race strategy issue but it more about conditioning, you need to train harder faster further more often. You might have some technique issues, but can't help you unless we see you swim. How many times a week do you train? How far per practice? What kind of sets can you make? What sort of intervals can you hold? How fast can you flutter kick with a board? 25. 50, 75, & 100 Have you taken breaks between seasons? Where do you train? Who's your coach? Who's your team mates? What kind of suit do you wear in meets? how tall are you? How much do you weigh? Train for the 500, 200, 100 & 50 & everything will improve Train with the best team, coach and swimmers in your area Put in some serious work. for weeks and months Do 4 - 6k per practice swim 6 to 9 times a week get to where you can hold repeat 100's in practice on 1:20, then 1:15, then 1:10 then 1:05

RE: How do you swim a 200 yard free?

Speedo — Mon, 21 Nov 2011 11:04:42 GMT

Mike Ross (letsrace) wrote a nice description of his 200 free strategy a while back. I have lost my ability to pace that race effectively, so I will be going through the forum archives when I have the chance, and will post what I find here.

RE: How do you swim a 200 yard free?

__steve__ — Mon, 21 Nov 2011 09:50:44 GMT

I say the 200 in swimming is much like the 400 in track not because of the duration, but how the race is not long enough to be distance, but not a short sprint. I agree on this comparison, after running 400's for time. Even though the 400M run's time is closer to 100 LCM, doesn't it seem like it needs to be approached more like the 200 swim in regards to effort level at various stages of the race? As factor it also possesses greater quantity of suffering and net time penalty if taken out too hard. It would be an interesting read to find what energy systems are involved with each (or to understand such an article:coffee:)

RE: How do you swim a 200 yard free?

Former Member — Fri, 18 Nov 2011 10:14:43 GMT

I went 26, 56 and 2:01 last year, so my 50 and 100 times aren't too far off from you. I think my 200 was 29, 30, 31, 31. I breathed every stroke to the left and tried to hold back a bit on the first 50. Withholding oxygen in a race like this isn't something I would care to experiment with. There is no shortage of great advice in this thread. Good luck!

RE: How do you swim a 200 yard free?

Former Member — Thu, 17 Nov 2011 09:17:41 GMT

Agree with Ande and Kirk's comments. Similar advice to Ande but this is how I approach my 200 free: 1st 50 - I tell myself to hold back a little - in the excitement of the race you want to go out hard! Don't do it! "Easy" speed here. 2nd 50 - Maintain a good steady strong pace 3rd 50 - This is where you start to go harder - bring in the kick a little more and build - you should "feel" like you are going faster than the 2nd 50 4th 50 - Give this 50 everything you have left and focus on a good turn off the last wall (200 scy/m) - bring it home Good conditioning will allow you to bring the 2nd 100 home and have that split closer to the 1st 100. I breathe every two or three strokes the whole way. I have a big frame that needs as much O2 as I can get in! :2cents:

RE: How do you swim a 200 yard free?

knelson — Thu, 17 Nov 2011 03:26:32 GMT

Proper race strategy might help you improve your time by 1/2 to 1.5 sec per 100 Proper training is how you breakthrough and make massive improvements. Ande speaks the truth! Based on the splits you provided earlier in the thread it is clear that you need to tighten up your splits. An eight second drop-off from the first to the second 100 is too much. This tells me you don't have the aerobic conditioning to swim a great 200 and/or your stroke technique needs improvement. If your technique is poor it will ruin your efficiency and you will tire more quickly.

RE: How do you swim a 200 yard free?

ande — Thu, 17 Nov 2011 02:47:16 GMT

I guess some background information may help you in answering my question. Hello, my name is Alex and I am quickly approaching my last year of high school swimming. Last high school season I finished my 200 yard free with my best time of 2:12.17 (not that stellar I know :cry: ) However I did end up getting second place overall. Now next high school season I'm ranked first in the 200 yard free, but there's always room for improvement. I would LOVE to get the school record (1:55.45) by may 2012 but that's pushing it I think. So how do you swim a 200 free? Last 200 yard free I swam I got a time of 2:17.09 I tried breathing every 4 the whole race and it really tired me out. I believe my next strategy is going to be 1st 25 - go 99% breathing every 4 75 - 500 pace breathing every 2 50 - going 100% breathing every 6 50 - anything I got left My comment on your strategy for your next 200 is NO NO NO NO NO YOU WILL NOT SWIM THE FASTEST TIME YOU ARE CAPABLE OF BY GOING ALL OUT ON THE 1st 25 or 50 OF YOUR 200. All that will do is Make you swim slower than you could have and make you hurt way worse than you should have. 1st. Breathe every 2 or 3, the only exception is, if you can, don't breathe the last 5 meters of your race. air is CRITICAL VITAL ESSENTAL ABSOLUTELY NECESSARY 2nd 200's should be swum at 200 pace. Correct splitting is critical. Control the effort you expend during the race. Breathe often. Don't go all out. Keep your last 3 50's around the same time. Finish strong and fast. Swim Faster Faster can help you a lot. SFF tips on correct splitting Tip 12 Correct Splitting Tip 74 How to Correctly Split the 200 *** and 200 Fly SFF Tip 266 how to correctly split & incorrectly split a 200 (revisited) Tip 345 Correct Splitting What are your times for 50, 100, & 500? How many times a week do you train? How far per practice? Do you have a coach? What intervals can you hold? What kinds of sets do you do? Consider this: 1st 50 Go 89% to 93% breathe every 2 or 3, feel like you could go faster, gentle kick, lots of air 2nd 50 stay steady (your 100 SPLIT should be 2 - 4 sec slower than your ALL OUT 100 3rd work it 4th bring it home as fast as you can, be fierce and tough. Proper race strategy might help you improve your time by 1/2 to 1.5 sec per 100 Proper training is how you breakthrough and make massive improvements. If you're 26 in the 50, 57 in the 100 & 2:12 in the 200, you need to get in better condition. Train for the 500, 200 & 100.

RE: How do you swim a 200 yard free?

Former Member — Wed, 16 Nov 2011 17:34:13 GMT

That will be tough to be a 1:55 with a 26.5 as a best 50 time. Indeed. You need an average of 28.7's. That's gonna be really tough to do unless you can fix some other things for easy speed like turns and the start/finish. If you're wasting time somewhere on those currently, its conceivable you'll be able to use those to help bring that average down. Whats your 100 time? What is the split time for the 100?

RE: How do you swim a 200 yard free?

Former Member — Wed, 16 Nov 2011 16:51:06 GMT

What is your 50 Free time? My 50 free time is a 26.56 :)

RE: How do you swim a 200 yard free?

Former Member — Wed, 16 Nov 2011 16:36:49 GMT

200 is debatably the hardest race in swimming. If you've ever run a 400 (1 lap) in track I think they are very similar. If you imagine just building to full speed over the entire length of the track, that's the most efficient route. I would agree with building your speed throughout the 50's. I don't think it's in your best interest to go 99% on the first 50. That implies that you only have 1% for the rest of your race :). You don't need to psych out your competition since they can't necessarily see you. Kicking is also important. I feel all to often people focus too much on their arms and not enough on their legs. Turning is definitely important. If you're not in a tight streamline, breathing on the first stoke, and breathing in-between the flags, you're adding a lot of time. When I was in HS I can't tell how much time I was able to cut off my races just by improving my turns. Good luck with your goal. 1:55 is tough time to beat but if you're focused you can do it. What is your 50 Free time?

RE: How do you swim a 200 yard free?

Former Member — Wed, 16 Nov 2011 16:33:53 GMT

What they said. I breathe every 3rd for the first 100 keeping the kick light, ramp up the kick the last 12 yards of the first 100. 3rd 50, switch to every 2nd stroke for breathing and start blasting the kick. Bring it home that last 50. Fight the pain. If you want to go 1:55, you're gonna need to take that race out in 55-56ish as easy speed. If your sprint 100 is currently 55, you may have a hard time maintaining your speed to make 1:55. If you can do 55 as reasonably easy speed, you shouldn't have any problem breaking 1:55.

RE: How do you swim a 200 yard free?

fatboy — Wed, 16 Nov 2011 12:55:21 GMT

Lots of good advice here. I think everyone can give more specific advse once you post your 100 and 500 times (with splits if possible). Good luck on your quest for the record.

RE: How do you swim a 200 yard free?

knelson — Wed, 16 Nov 2011 12:36:22 GMT

I tried breathing every 4 the whole race and it really tired me out. Don't worry about breathing in a 200. You definitely don't want to beathe every 6 on the third 50. That's just insanity! Most people will breathe every two the entire time. If you like to bilateral breathe than breathe every 3. And if you want to swim fast you can't really hold back too much in the first 100. No, you can't start out at a dead sprint, but ideally you should only be a few seconds slower than what you can go for an all-out 100 (maybe three seconds slower or so?). Then the key is being able to hold on for the second hundred without dropping much speed. Simple, right? :)

RE: How do you swim a 200 yard free?

__steve__ — Wed, 16 Nov 2011 12:23:44 GMT

Definitely read through the suggestions above, excellent information. :) 26.56 - 50 2:12 - 200 Just curious, what's your 500?

RE: How do you swim a 200 yard free?

Former Member — Wed, 16 Nov 2011 12:19:05 GMT

The 200 hurts. A lot (in almost every stroke). Its like a long sprint to some of us.

RE: How do you swim a 200 yard free?

jaadams1 — Wed, 16 Nov 2011 12:16:50 GMT

My 50 free time is a 26.56 :) That will be tough to be a 1:55 with a 26.5 as a best 50 time. This is how I split my 200 Free at Nationals last spring. Yeah, it's not the best splitting there, and I went out too fast considering the conditioning I was in prior to the meet. 25.67 / 28.76 (54.4) / 30.17 / 30.33 (1:00.5) = 1:54.93 You've got to have the right mix of speed and pacing in the 200. It's tough because you can't go out too slow because you just won't be able to come back fast enough to make up for it, but also the reverse...if you go out too fast (like my above splits), you don't have enough left on the back half. It's a very tough race to get perfect.

RE: How do you swim a 200 yard free?

Patrick W. Brundage — Wed, 16 Nov 2011 10:59:58 GMT

I'll concur with Kirk on breathing. Watch videos of Phelps and Lochte swimming this and I think you'll see them breathe every 2 practically the entire race. The key place where you gotta train yourself NOT to breathe is the first stroke off the turn; breathing right off the wall can really disrupt the flow and the speed created by a strong pushoff and streamline. As far as pacing the 200, I particularly like to think about building my legs/kick gradually throughout the race, about keeping my stroke length as long as possible for the first 100 and then build the stroke rate over the last 100. If you are a good dolphin kicker, learn to build that in as part of each underwater pushoff.