Strategy for 200 FR

Maybe he asked the timer for a split for the first 50 and had never broken 21.0. If so, he did a nice job of hanging on and he avoided DFL.

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. Good luck, you've already shown nice improvement.

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 (the kiddos are getting used thrashing me now, but I'm still feel out of place and self-conscious swimming against them). I've learned and improved each time I race...so hopefully I will this time too. 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 realize its slow, but for my background I never swam competetively or even trained until a few years ago). I plan to really stick the turns, and dolphin kick out strong - my heighth and strength can help me here. I need to remember to kick more as the race progresses - last time I was told, somewhat tongue in cheek, that my legs should be well rested after that race. Any advice or encouragement is welcome - and greatly appreciated!

Hold the 1st 50 at 28 then the mid 1oo at a fast race speed then all out last50. Also remember that you will also be swimming in other events plus relays, so you will have to pace yourself to finish all events. Good luck

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!If your good, it's a sprint. Same goes for anything under a mile :) Follow the leader for the first 125. Pick up speed for a 25, then sprint a 50.

I'd be tempted to agree that a 200 is at least 1/2 sprint. If you watch it, I don't think anybody is going all-out from the start. I think the first 75 or 100 is feeling out your opponents, seeing who is fading, seeing how you feel energy-wise. The remainder of the race is when to kick it up, and how long you can sustain that pace...the only way to figure either of those answers is by practicing race-time situations. Now I'm not saying that nobody can full-out sprint a 200. I am saying that anybody who goes all out in the first 50 will not have the same amount of speed in their last 50. But then again, I've always been a conservationist when it comes to energy in the pool. I go steady until about halfway, then if I've still got plenty of energy, I turn on the burners :)

1st 50: easy stroke, don't kick at all 2nd 50: pick up the pace a little on the stroke, nice easy kick 3rd 50: strong stoke, build to strong kick 7th 25: build to sprint stroke, strong kick 8th 25: all out kick and stroke I like this. It breaks the 200 down and gives you something to focus on for each section of the race. I'm gonna use this advice next month for my 2-back... seems a little less intimidating when you look at it like that. =)

If your good, it's a sprint. Same goes for anything under a mile :) The only advice I got from my coach the first time he pegged me to do a 200 free (nobody else volunteered) he gave me one bit of advice.. "It's a sprint! Go baby, go!" Needless to say, I didn't do very well in that race. IMHO, thinking of the 200 as a sprint gets a lot of people in trouble and is the path to significant pain. I think even the truly great swimmers at this race are not "sprinting" but are controlling their fast pace like referenced above.

Lots of great feedback here. I think what it all boils down to is doing sets at near-race-pace in practice and see what feels best. The only advice I got from my coach the first time he pegged me to do a 200 free (nobody else volunteered) he gave me one bit of advice.. "It's a sprint! Go baby, go!" Needless to say, I didn't do very well in that race. I died at 125 horribly... As time went on, I got used to being seeded near the top and keeping pace with the leader for the first 100 within a body length or so, then blowing them out in the last 75-100. Being used to swimming the 500/1500/1650 gives you a good bit of energy available to blow out in a 200 free. :)