Strategy for 200 FR

50 fast, 50 hold, 50 build from hold, 50 all out.

You want to swim the first 50 fast, not all out but fast so you maximize the speed from the start. Want to swim this first 50 about 3 seconds off your 50 time. Then try to settle into a strong stroke for the middle 100, keep your legs steady but do not over kick. On the last 50 build into it with whatever you have left and ramp up the kick. It's a 200, it's gonna hurt. There's nothing you can do to avoid it but it's HOW it hurts that you can control. I will second the opinion that you MUST do some fast 100s and fast 200s for time BEFORE you swim the meet. The danger of having the meet 200 be your first 200 is that you will go too hard (or even too easy) on the front and fall apart on the back. Get someone with a watch to time you on a 200 and make sure to include splits. If you are a 26.8 50y sprinter and all things being equal, you should be able to swim it in about 2:10 but do not take that as gospel. Anticipated spliting should be 29.6 32.9 33.3 32.6

I have been swimming the 200 free since I was 10 and I am still baffled by the event. I had a good 200 free long course a few weeks ago. I was about medium fast the first 100 and then the second 100, I just went all out.

My strategy is to go out hard but not all out and work up to the 3rd 50. The key is that 3rd 50. Others will start to fade then so if you save some for that time and go all out the last 50, you will be in good shape.

I prefer the 1500 over the 200 but from what I always here from different coaches is that you go fast technique for the first 75 (1-3 lengths) build the next 50 (4 - 5 lengths) and go all gangbusters with everything you got for the last 25. As the other poster pointed out people either die after the first 75 or pull back too much saving for the last 25.

I've only swam this race in a meet 4 times and each time I learn something new, and swim a bit faster. My best advice is to swim your own race. Do not try to hang with other swimmers and blow your own race...I've done that and it hurts...real bad. What is your 100 time? Try swimming a fast 100 and 200 in practice. Don't make your meet the first time you swim a 200 Free fast.

The 200 is very much a race of individual strategy and you need to get a feel if you like to swim out front of the pack in clear water or come from behind. It tends to be a cross over race between two types of swimmers. They can meet at the finish line with very different mentalities and backgrounds. Sprinters attempt this race with more "easy speed" the first 100 and hang on the last 50. This can be seen in historical victories such as Andy Coan (Univ. of Tenn) 1979 beating Rowdy Gaines at the NCAAs from an outside lane at Cleveland State. Other swimmers are more middle distance oriented and back half their rivals the last 75 with a stronger kick. Take Mike Heath or Geoff Gaberino for example at the 1984 NCAAs from the Univ. of Florida or Bruce Hayes anchoring the 1984 800m free relay against Michael Gross of W. Germany. Rowdy's breakthrough 1:33 had a bit of both talents..... easy speed and aerobic backhalfing. Know what you are good at first. Swim your own race.

Lightning, You've never raced a 100 or 200 free? What do you do a 200 in from a push in practice? Did you swim when you were young? If so when did you stop? You can't guess how to go out the day of the meet. I swim the same 50 free time and am not anywhere close to Pwolf's split stratagy. I was going around 2:25 last year. If I were you I would go out in 33, 35, 35, ? To swim the 200 right you should be near blackout in the last 25 and have trouble getting out of the pool.......fun right? When I swam my first 200 I went out in 29 and swam a 2:50. It was not pretty. That's what happens when you go out too hard.

I've never raced a 200, or even a 100 FR; my 50 FR SCY is 26.8. I'm in a USA meet Sept 20th - expecting to get trounced by kids half my age, but still I want to put in a good showing. How should I race? What should my 50 pace be? How do I not die on the last 50? etc... I'm 44, male, swimming masters only 2 years, still learning lots, and open to all feedback - thanks! After first starting back competing a couple years ago, I was a 25 mid-to-low 50 guy. Based on my 50 time, for my first 200 after starting back, I figured I should be able to hold reasonably even splits and finish around 2:05 or so. My first 200, at a meet where I swam a 25.31 50, went like this: 5 Sumerfield, Bill 46 CGM 2:05.00 2:06.86 29.06 59.85 (30.79) 1:33.00 (33.15) 2:06.86 (33.86) Yes, it hurt as bad as it appears to have on paper. Be careful out there. For your first one, I'd take it very easy on the opening 100, then crank it up from there. But all 200s hurt. A lot.

I think I'm probably a middle distancer, but my kick is not the strongest; pwolf's recommended splits seem reasonable and would fit with starting with an easy but decent speed and building my effort, till I leave it in all the water at the end. I will get some times in tomorrow's practice to see how I stand. Thanks all for the suggestions!