This topic has come up peripherally in a few different threads recently, but I thought I'd try to revisit it directly. What race strategies are people using in connection with the 200 free (or any 200 for that matter)?
I recently swam in my first meet in 16 years. Historically 200 free was one of my favorite events, and I swam it essentially as a long sprint. That strategy failed miserably in the recent meet, however: my second hundred was six seconds slower than my first (1:03/1:09 SCM) and felt even worse than it sounds -- I was barely able to rotate my arms on the last 25 meters.
The issue for me may simply be conditioning: I've just been back in the water since July, and it's been hard to get as much training in as I'd like. But I'm also wondering if at age 34 my days of treating the 200 like a sprint are over, notwithstanding Henry Clark's experience to the contrary.
It was interesting: after my experience in the 200 I was spooked a bit and ended up taking my 400 out too slow -- unlike in the 200, I had a lot left at the end. My 100 free, an event which historically I wasn't particularly good at, turned out to be my best event (58.3 SCM, felt very good).
The meet was a lot of fun--and, boy, there were some incredibly fast swims--but it did highlight for me how practicing racing is as important as general conditioning.
If anyone is willing to share how they race 200's, I'd be interested.
--Brad
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Former Member
Hello Brad and welcome back,
I understand your frustration with the 200 free. After a 13 year retirement, I started swimming again about two and a half years ago. My first 200 free experiences were much the same as you described. In my prime (at age 22) I was a middle distance swimmer ( 200 fly, 200 free & 500 free) and I used to sprint the 200 free from the first stroke---arms and legs going like nobody's business. I could even 6 beat kick the entire 500 free back then too.
But, in my prime I was 10% lighter and 10% stronger than I am now. So being heavier and weaker, I swim more controlled now and my 200s have improved dramatically over the past two years. The advice from both Pauls are right on the mark. Here is specifically how I swim my 200 free:
1) First 50: Fast off the blocks, good glide & fast break-out on the start. Using a 6 beat kick, I use my leg speed to get the first 50 going like I do in my 100, but I breathe every two instead of every four strokes. The idea here being, get it going but don't deplete your oxygen.
2) Second 50: I continue to six beat kick, but back off the kick intensity and I work my arms into it. On this 50, I focus on rolling my body and exhaling deeply when my face is in the water. By the 100 mark, my arms and legs are sharing the work equally---I'm in 200 form now.
3) Third 50: Now I increase the intensity of my kick and pull until I'm at full speed when I hit the 150 mark.
4) Fourth 50: Continue at full speed on the 7th 25 with the focus on the last turn. So many swimmers rest on this turn, you can gain a full body length on your competition here. Last 25, head down, kick and pull like mad and reach for the wall!
My best 200 free swims have been when I even or (barely) negative split and where my second 50 is the slowest of the four. My best 100 free swims have been when I positive split by 1 to 1.5 seconds, as a comparison.
This approach takes some getting used to and may feel a bit awkward at first. Your first attempts may even be slower than the "take it out and die" method, but don't give up. Keep practicing and adjusting the intensity levels until you get it right.
If interested, I can share with you the sets I do in practice.
Henry
Hello Brad and welcome back,
I understand your frustration with the 200 free. After a 13 year retirement, I started swimming again about two and a half years ago. My first 200 free experiences were much the same as you described. In my prime (at age 22) I was a middle distance swimmer ( 200 fly, 200 free & 500 free) and I used to sprint the 200 free from the first stroke---arms and legs going like nobody's business. I could even 6 beat kick the entire 500 free back then too.
But, in my prime I was 10% lighter and 10% stronger than I am now. So being heavier and weaker, I swim more controlled now and my 200s have improved dramatically over the past two years. The advice from both Pauls are right on the mark. Here is specifically how I swim my 200 free:
1) First 50: Fast off the blocks, good glide & fast break-out on the start. Using a 6 beat kick, I use my leg speed to get the first 50 going like I do in my 100, but I breathe every two instead of every four strokes. The idea here being, get it going but don't deplete your oxygen.
2) Second 50: I continue to six beat kick, but back off the kick intensity and I work my arms into it. On this 50, I focus on rolling my body and exhaling deeply when my face is in the water. By the 100 mark, my arms and legs are sharing the work equally---I'm in 200 form now.
3) Third 50: Now I increase the intensity of my kick and pull until I'm at full speed when I hit the 150 mark.
4) Fourth 50: Continue at full speed on the 7th 25 with the focus on the last turn. So many swimmers rest on this turn, you can gain a full body length on your competition here. Last 25, head down, kick and pull like mad and reach for the wall!
My best 200 free swims have been when I even or (barely) negative split and where my second 50 is the slowest of the four. My best 100 free swims have been when I positive split by 1 to 1.5 seconds, as a comparison.
This approach takes some getting used to and may feel a bit awkward at first. Your first attempts may even be slower than the "take it out and die" method, but don't give up. Keep practicing and adjusting the intensity levels until you get it right.
If interested, I can share with you the sets I do in practice.
Henry
