Help for the 200 IM?

Former Member
Former Member
Hi, I'm new here. I'm going into high school next year, and this is my last year for the long course JO's. I'm swimming the 200 IM in August, and I'm not sure what my strategy should be. (I'm female, by the way.) My sprint times are (SCY)(approximated): 50 fly: 33 sec. 50 back: 34 sec. 50 ***: 44 sec. 50 free: 30 sec. As you can see, my breaststroke is very slow. Normally, in a two hundred, the only way I can get an acceptable time is if I go all-out sprint on my fly and backstroke, so I can get an edge before the inevitable drop-back in breaststroke. But of course, after I do this, I'm really tired, and I fall back even more, and I barely catch up in the freestyle, if I do at all. Does anyone have any tips for me to try and...I guess, regulate myself? I've been working on my breaststroke technique, but after I do my butterfly and backstroke rounds, my legs are really tired. :drown: My goal is just to have a 200 IM that isn't so rickety, and to be able to regulate myself throughout. Thanks in advance!
  • Hi, I'm new here. I'm going into high school next year, and this is my last year for the long course JO's. I'm swimming the 200 IM in August, and I'm not sure what my strategy should be. (I'm female, by the way.) My sprint times are (SCY)(approximated): 50 fly: 33 sec. 50 back: 34 sec. 50 ***: 44 sec. 50 free: 30 sec. As you can see, my breaststroke is very slow. Normally, in a two hundred, the only way I can get an acceptable time is if I go all-out sprint on my fly and backstroke, so I can get an edge before the inevitable drop-back in breaststroke. But of course, after I do this, I'm really tired, and I fall back even more, and I barely catch up in the freestyle, if I do at all. Does anyone have any tips for me to try and...I guess, regulate myself? I've been working on my breaststroke technique, but after I do my butterfly and backstroke rounds, my legs are really tired. :drown: My goal is just to have a 200 IM that isn't so rickety, and to be able to regulate myself throughout. Thanks in advance! Try to build each 50 as you get to it. Have confidence in your breaststroke and don't assume that you are weak in it. Be determined that you are a contender in this stroke. One thing I have done with swimmers whose weakest (I really don't like to use that word!) leg is breaststroke is to do a set of 8 x 50 flutter kicks on 1:00 (1:10 for meters) at the end of practice when your legs are tired. This helps you to have some good legs to bring home the freestyle leg of the race and make up for any lost ground on the breaststroke. Do this set every time you swim. After a couple of weeks, try doing 4 x 50 flutter kick on :50 (1:00 for meters). If you only have a short time to try this before you race, just start off and stick with doing 4 x 50 on 1:00 (1:10 for meters). Be sure to check with your coach before undertaking this as he/she may have a very specific training plan for you. Hope that helps! Keep working the breaststroke!
  • I've written about this several times before, I'll try to find the threads In Practice 1) Improve your breastroke Even though the lengths of the 200 IM are the same BR is the length where you'll spend the greatest percentage of your time improve your technique improve your strength improve your conditioning work to have a way faster breastroke split 2) Experiment with splitting hard 200 IM swims in practice 3) wear a fast suit In your meet in the race go out with easy speed, Save your legs breathe a lot on the FL & BK don't do many SDKs don't go all out and try to hang on, you'll have nothing to hang on too The 200 LCM IM is tough don't blow it on the first and second lengths What ever time you give up on the FL & Bk you're likely to gain that and more on the BR and Fr wear a speedy suit hope this helps let us know Hi, I'm new here. I'm going into high school next year, and this is my last year for the long course JO's. I'm swimming the 200 IM in August, and I'm not sure what my strategy should be. (I'm female, by the way.) My sprint times are (SCY)(approximated): 50 fly: 33 sec. 50 back: 34 sec. 50 ***: 44 sec. 50 free: 30 sec. As you can see, my breaststroke is very slow. Normally, in a two hundred, the only way I can get an acceptable time is if I go all-out sprint on my fly and backstroke, so I can get an edge before the inevitable drop-back in breaststroke. But of course, after I do this, I'm really tired, and I fall back even more, and I barely catch up in the freestyle, if I do at all. Does anyone have any tips for me to try and...I guess, regulate myself? I've been working on my breaststroke technique, but after I do my butterfly and backstroke rounds, my legs are really tired. :drown: My goal is just to have a 200 IM that isn't so rickety, and to be able to regulate myself throughout. Thanks in advance!
  • And I have twelve days before the meet, so I'll try to focus on breaststroke as much as possible. Narrow your kick. By this I mean focus on keeping your knees no more than 12-18 inches apart. Also focus on the timing of your kick, your kick should start right after you start your lunge into your arm recovery. And focus on getting your head down and nailing a long tight streamline.
  • you're welcome remember to focus on *** but also TAPER & REST also read Swim Faster Faster Take Care, Ande Wow, those are good tips, ande! I've just gotten my rhythm down, and my breathing is getting better. And I'll remember to save my legs, because that is an issue of mine. Thanks! Off to practice for me! And I have twelve days before the meet, so I'll try to focus on breaststroke as much as possible.
  • Former Member
    Former Member
    That's a good idea! Thanks! I do need to build endurance. D:
  • Former Member
    Former Member
    It is not smart to sprint fly and back to minimize your loss in breaststroke. The 200 IM is too long and tiring to do that. You will have nothing left midway through breaststroke and freestyle will be slow and painful. My son swims a 1:55 200 IM SCY. His splits are (approximately) Fly: 25 Back: 30 ***: 33 Free: 27 His weakness is backstroke, his strength is breaststroke. My son ignores me (imagine that) when I tell him that he goes a bit too fast in fly but he likes to attack fly and put pressure on the rest of the field. He holds on in back, attacks ***, then fights to finish as strong as he can. I suggest swimming the fly at the same pace you'd swim a 100 fly. It should be smooth and fast, but not a sprint. Build your backstroke since it is good for you. You should work hard to improve your breaststroke so it is not such a weakness. In particular work to make it smoother and less tiring. Do not forget to work on your turns. The back to *** turn is often costly in time.
  • Former Member
    Former Member
    Wow, thanks for the advice! I think that's much better than what I've been doing, most definitely. And I'll make sure to work on those turns, too. (P.S. Wow, your son is fast! )
  • Former Member
    Former Member
    Wow, thanks for the advice! I think that's much better than what I've been doing, most definitely. And I'll make sure to work on those turns, too. (P.S. Wow, your son is fast! ) He is pretty fast in the IM.....but he's older than you (18). Ande's advice is very good and I agree with it. The point about breathing is especially good. If you don't breathe often enough early in the race you will never recover.
  • Former Member
    Former Member
    Wow, those are good tips, ande! I've just gotten my rhythm down, and my breathing is getting better. And I'll remember to save my legs, because that is an issue of mine. Thanks! Off to practice for me! And I have twelve days before the meet, so I'll try to focus on breaststroke as much as possible.
  • Former Member
    Former Member
    Oh, that looks helpful. I'll definitely read through that.