Strategy for 200 FR

I'm having another go at the 200 FR this Saturday in a USA meet ... Sept 2008 splits 30.7, 36.8, 41.1, 41.8 total 2:30.76 Nov 2008 splits 31.1, 35.6, 38.4, 39.0 total 2:24.19 My goal is to still take the first 50 out slower than I have. then build, but holding under a 34.0. Maybe go 32, 34, 34, 34????? I am shooting for a 2:15(dream goal) ... I plan to really stick the turns, and dolphin kick out strong ... Any advice or encouragement is welcome - and greatly appreciated! Two things. Looking at your times you seems to die pretty bad. I suggest trying to hold that second 50 pace (35-36), and then see about a 33 or 34 at the end. Second, on your dolphin kicking thing. I see this all the time. Unless you are really good at it I wouldn't focus on doing them. If you do them wrong they will slow you down and wear you out. Lightning, I agree with geek on the pacing. Looking at some of the splits of the "fast" Masters guys this season: they generally split their 100s at about 49% / 51% their last three 50s are about the same For you to hit 2:15, then: you should aim for 1:06/1:09 for your 100s you would target your 50s as 31.5, 34.5, 34.5, 34.5 Now, easy to say, harder to do. In my experience, I try to focus on the following when swimming this way: 1st 50: The problem is not to swim too fast. In the excitement of a race, I have to consciously try to swim easier than I think I should be swimming. What works for me is to go lighter on the legs and really think about long/strong stroke count. 2nd 50: Consistency is the key. Ideally, you won't have to focus on changing your stroke rate, length or kick during this 50. 3rd 50: This is where I generally try to kick into thinking as if I'm trying to negative split the race. (I won't actually, but want my body to think that's the goal). My goal is to build throughout the last 100. In the 3rd 50, I focus on increasing my stroke rate. I don't think about shortening my stroke length, but it happens naturally and my stroke count for a length generally goes up by 2 strokes. Pick up the legs, but still not blasting them. 4th 50: "let her rip" -- blast legs, increase stroke rate, don't breathe into the finish. One other key to doing a strong 200, I believe, is to breathe quite a lot throughout the race. This is not a sprint and you'll need that air to be able to drive your legs on the last 100.

I'm having another go at the 200 FR this Saturday in a USA meet ... Sept 2008 splits 30.7, 36.8, 41.1, 41.8 total 2:30.76 Nov 2008 splits 31.1, 35.6, 38.4, 39.0 total 2:24.19 My goal is to still take the first 50 out slower than I have. then build, but holding under a 34.0. Maybe go 32, 34, 34, 34????? I am shooting for a 2:15(dream goal) ... I plan to really stick the turns, and dolphin kick out strong ... Any advice or encouragement is welcome - and greatly appreciated! Two things. Looking at your times you seems to die pretty bad. I suggest trying to hold that second 50 pace (35-36), and then see about a 33 or 34 at the end. Second, on your dolphin kicking thing. I see this all the time. Unless you are really good at it I wouldn't focus on doing them. If you do them wrong they will slow you down and wear you out. Lightning, I agree with geek on the pacing. Looking at some of the splits of the "fast" Masters guys this season: they generally split their 100s at about 49% / 51% their last three 50s are about the same For you to hit 2:15, then: you should aim for 1:06/1:09 for your 100s you would target your 50s as 31.5, 34.5, 34.5, 34.5 Now, easy to say, harder to do. In my experience, I try to focus on the following when swimming this way: 1st 50: The problem is not to swim too fast. In the excitement of a race, I have to consciously try to swim easier than I think I should be swimming. What works for me is to go lighter on the legs and really think about long/strong stroke count. 2nd 50: Consistency is the key. Ideally, you won't have to focus on changing your stroke rate, length or kick during this 50. 3rd 50: This is where I generally try to kick into thinking as if I'm trying to negative split the race. (I won't actually, but want my body to think that's the goal). My goal is to build throughout the last 100. In the 3rd 50, I focus on increasing my stroke rate. I don't think about shortening my stroke length, but it happens naturally and my stroke count for a length generally goes up by 2 strokes. Pick up the legs, but still not blasting them. 4th 50: "let her rip" -- blast legs, increase stroke rate, don't breathe into the finish. One other key to doing a strong 200, I believe, is to breathe quite a lot throughout the race. This is not a sprint and you'll need that air to be able to drive your legs on the last 100.