Strategy for 200 FR

When I am swimming a 200 strategically, this is what I am thinking. 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 Now my mind thinks I am neg splitting, but my body is even splitting the last 3 50s and my first 50 is a couple seconds faster then the other 50s. I wish there wasn't such a disconnect between what I think I am doing and what I am actually doing, but that is my thought process to split my 200 well. This is probably why everyone thinks the 200 is so hard. You actually have enough time to think about your race, but not ponder it. And what you think you are doing and how that translates into splits probably varies for everyone. My suggestion for figuring out your mental game plan. Start doing fast 200s regularly in practice. Swim your 200 at a pace you know you can make, then turn it on full blast the last 25. Next time add another 25 that is fast before your full blast. What does it feel like to swim that 25 and still be able to go full blast on the final 25. This will help you figure out mentally what you need to do for the last 150. As for the first 50, only real racing will help you. I am so hyped up on adrenaline, rested and ready to race, that if I think I am going out faster than warm up speed, then I am really going out way to fast.

Lightning, 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. This is great advice. You should have enough energy left to, at least, "feel" like you are negative splitting even if you aren't actually. That is why it is so important that the first 100 is smooth but fast. If your stroke has already started to break down at the end of the first 100 then you are going to be in trouble. Hope it goes well.

31.97 1:06.67 (34.70) 1:42.66 (35.99) 2:18.95 (36.29) Should I have started out faster I don't think so. Your hundreds were 1:06, 1:12. A six second drop off is pretty big.

I just swam this race on Saturday(an unusual SCY during LCM season), tried to apply this thread's advice, and dropped 6 seconds from my time - a PB :bliss::banana: The splits are below. 31.97 1:06.67 (34.70) 1:42.66 (35.99) 2:18.95 (36.29) I held myself in check the first 50, stayed long and efficient, slightly pressed the second 50, pushed hard the 3, started to feel the burn and focused again on staying long and efficient, gave it all the last 50. My goal was 2:15, trying for 32, 34,34,34, I was wiped out, but not in pain, so i'm wondering if I didnt push hard enough at some point. Should I have started out faster (my 50 FR is 27.0) Any and all feedback on my splits are welcome!

A well paced swim Lightning. A best persoal time is great. You can now experiment with starting out a little faster and hold your last 150 at a little faster pace also.

1:06 to 1:12, hmm.. I forget to look at the hundred splits. I guess experimenting with increasing my back-half pace, especially in my workouts, especially when fatigued, should help.

Lightning, You might find my blog on the 200 of some interest. I took the winning race from NCAA's and broke it down into 50s, guestimated at the winner's likely fastest sprint 50 speed, and then calculated how far each of his 200-race 50s diverged from this. You can find the blog at: forums.usms.org/blog.php For what it's worth, I tried my best to put this same strategy in effect the last time I swam a 200, and got my best time in 6 years (albeit aided by a now-outlawed suit whose name still chokes me up so badly I can't bring myself to utter it outloud...)

I guess experimenting with increasing my back-half pace, especially in my workouts, especially when fatigued, should help. This kind of thing might help, but I think good old-fashioned threshold training will pay the most dividends. Try to do sets longer than 30 minutes where you are working close to your threshold with very little rest between repeats. Obviously you'll also need some speed wok, too, because a 200 has a definite speed component. Another critical element is your kick. You'll see lots of people advocating kicking like crazy the last 50. This is great, but can also cause you to die like a dog on the final 25. You really need your legs to be in great shape to keep that kick going all the way to the end of the race.

Your plan looks good, focus on getting the last two 50s down to 34s.

I'm starting to love the 200 Fr, and get a beginners feel for it, though I expect there are many nuances to learn over time as I develop... Thanks Geochuck, Knelson, and Gbrain for the comments and support! I'll report back in a few months after my next meet.