How do you swim a 200 yard free?

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:)

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.

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

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

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.

"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.

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.

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.

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.

"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