Strategy for 200 FR

Hoffman, an interesting formula, I wonder how it applies to other swimmers. I will see for myself this coming weekend; I hope to go out smooth, build the next 50, push the 3rd, and then all out the fourth - appreciate your thoughts about splits; we'll see how I do.

a good rule of thumb is double your 100 time add 10 seconds ie 100 time 50.0 50 + 50 = 100 seconds or 1:40 1:40 + 10 = 1:50 distance swimmers will be under 10 most fall between 5 - 8 seconds some sprinters are over 10 each swimmer has a performance range depending on how well they split their races, hit their turns and just feel ON. This "rule" seems reasonable for elite swimmers. But because I was bored and like spreadsheets..... I looked at they SY Nat times in the 45-49 age group. I looked for men that swam the 50/100/200 or at least the 100/200. There were not too many at first glance that swam all three. Paul Smith did - via his 1000 opening 100. Only two 100/200 swimmers I looked at beat their 10 second rule time. The average 200/100 ratio of six swimmers I looked at was 2.25. The best was 2.18. He swam 48.16/145.13. His 10 sec rule time would be 146.32. This swimmer is also a 500 swimmer. Paul Smith's ratio was 2.21. He essentially matched his 10 sec rule time. Paul's 200 free was a national record. So - at least for Master's swimmers in our age - it seems only elite swimmers can come close to this rule.

Hoffman, an interesting formula, I wonder how it applies to other swimmers. I will see for myself this coming weekend; I hope to go out smooth, build the next 50, push the 3rd, and then all out the fourth - appreciate your thoughts about splits; we'll see how I do. Please don't consider those "formulas." I posted them just to give you an idea of the ratios between my 50,100, and estimated 200 times. Others here are much faster and I suspect their 100 and 200 times would differ less than mine. You might look at the SCY Nationals times and look at others in your age group for comparison. Many swim the 50, 100, and 200 free.

Hey, I did the 50/100/200, and my 200/100 ratio was 2.2179. So with a small rounding fudgedown, I swam just as well as Paul! Although I admit that a National record escaped me as I struggled earnestly and mightily to crack the Top 40 in my events, I can now take solace in my solid Paul-like ratio. Perhaps we can award medals and ribbons for ratios next year to satisfy Geek's insatiable craving for more participation awards. You were one of the guy's times I looked at! You're right - you were close. I rounded to get a 2.22 ratio - and your 10 sec rule time would have been 1:58.82 (compared to your actual 2:00.68). I would definitely be proud of your swims. I'm pretty sure I can't match your 200 ratio.

Paul Smith's ratio was 2.21. He essentially matched his 10 sec rule time. Paul's 200 free was a national record. So - at least for Master's swimmers in our age - it seems only elite swimmers can come close to this rule. Hey, I did the 50/100/200, and my 200/100 ratio was 2.2179. So with a small rounding fudgedown, I swam just as well as Paul! Although I admit that a National record escaped me as I struggled earnestly and mightily to crack the Top 40 in my events, I can now take solace in my solid Paul-like ratio. Perhaps we can award medals and ribbons for ratios next year to satisfy Geek's insatiable craving for more participation awards.

Do you ever do 200s for time during a workout? I think we do them at least 2-3x a month (the distance folks at least). We just did a time trial set last Wed, then something similar again this morning. While you'd hopefully go faster during a meet, it should at least give you some idea where you'd be. I've been swimming masters for about 10 years, and I've never come close to a 2:10 for a 200 SCY free. I had no competitive swimming before that. At 2 years (when I was actively doing 2-3 meets/yr, swimming 3-4x/week), I was probably close to 2:20. I'll try to get my exact time when I get home, I keep it all in an Excel workbook.

I have never in my life done over 2.10 for a 200scy. My first 200 free was done when I was 15 against George Stulac from West End Y Toronto time 2.05+. I have never done a 200 race since the 1960s. I may attempt one next year???

Lightning, Now you know that you can swim the 200, you need to train yourself to be able to swim fast even when your body is trying to get you to stop. Add some longer distance repeats to your workouts. Not saying that you need to go 6x500 but you need to add more 4x200s or 3x300s in practice. Add descend sets to your training. Such as 6x100 Free descend where you try to swim each one at least 1 second faster that the previous one. Do this on an interval 30 seconds higher than your best 100 free time. On these sets, remember to go nice and easy on the first one, don't go to fast or you will not be able to descend each one. At the end of practice, before warmdown, do a all out 50 or a 100 just to get used to trying to swim fast while tired. Good job on finishing the race. The 200 is not a big fave of mine but the more I swim, the more I realize that I might have to change my preferences.

What bothers me is that I thought I was taking it out slower, trying to heed all the warnings from this thread - only to find out otherwise... Definitely more practice on longer swims in my future! Nothing prepares you for 200 race pace quite like swimming actual 200s in practice, with lots of recovery time between repeats. You will learn the hard way how to pace this distance. Mostly it is a matter of trusting that your "easy speed" really is fast enough. I think when people take out the 200 too fast it is because they are overly worried about taking it out slow. Another important (and less painful) tool is broken 200s. A reasonable set of splits for your goal time is: 33.5, 35.5, 35.5, 35.5. That means that 35-36 is a good "race pace" for you to target on a set of broken 200s, say with 10 seconds at each 50. You need to know what this pace feels like in your bones. You should also be able to do "back half" times in 100s (ie, 1:11-1:12) with only moderate rest. For example, in a set of 5 x 100s on 1:40 you should be able to descend, in a controlled manner, down to your 200 pace on your last repeat. 200s are fun, don't give up. It is all about finding (and being confident in) your comfortable "fast pace."

Well, I'm back and alive...but definitely toast. The race ate my lunch! I was hoping for a 2:20 as a goal. I went out smooth and thought I was pacing well, but went a 30.72 which was probably too fast. I felt ok. My 2nd 50, I tried to maintain and stay smooth, but I had one poor turn and I think I tightened up in my muscles and struggled to keep my stroke long. I felt ok but was surprised to find I went a 36.85. Then on my 3rd 50, I tightened up even more - I could feel the piano falling on me and I started dying, and YES as everyone suggested it would, it HURT! I dropped to a 41.12 :drown: My last 50 was just more of the same agony. Just trying to survive - 41.84 My total was a 2:30. Disappointing to say the least. I don't understand dying so quickly, I thought I was in acceptable shape. I kept thinking, "if I can just get past this wall, I'll be fine and can turn up the power" but I never got past the wall. What are the physiological reasons for this? It was suggested I need to totally focus on long, stretched out strokes and swimming "easy" speed; this seems to fit my experience as I was fighting to hold on. It might have given me more even splits, with a slower speed up front and then relatively faster in the back half. What do you all think? all analysis and feedback are welcome! Note: although disappointed I am not discouraged; I am more determined actually to figure this race out and am looking at a November meet to try again.