How to split a 200 free

Originally posted by jbroadri so what does it take to get from 31, 33, 33, 33 (2:10) down to 28, 30, 30, 30 to break 2:00? Intervals with little rest or sprint swims with longer rest? Others will have more insight into this question, but I am willing to bet that "both" is the answer. Intervals longer than 200 with short rest and sprints with longer rest both have a place in training for a 200. As someone said a couple comments back, the 200 isn't a sprint its a fast paced middle distance race. But the first 50 is very fast as you can see from some of the representative times here. But you have to be able to post a fast first 50 and still have something left for the balance. The last 50 is also in essence a sprint to get home. So, that tells me that both of your inclinations are correct. Rob Copeland's son should weigh in on this question, though. He's got the rapid improvement over 3 years to prove what works.

Originally posted by jbroadri so what does it take to get from 31, 33, 33, 33 (2:10) down to 28, 30, 30, 30 to break 2:00? Intervals with little rest or sprint swims with longer rest? Others will have more insight into this question, but I am willing to bet that "both" is the answer. Intervals longer than 200 with short rest and sprints with longer rest both have a place in training for a 200. As someone said a couple comments back, the 200 isn't a sprint its a fast paced middle distance race. But the first 50 is very fast as you can see from some of the representative times here. But you have to be able to post a fast first 50 and still have something left for the balance. The last 50 is also in essence a sprint to get home. So, that tells me that both of your inclinations are correct. Rob Copeland's son should weigh in on this question, though. He's got the rapid improvement over 3 years to prove what works.