How to Drop 10 Seconds in the 200 Freestyle

Summary

This video breaks down the strategy for swimming the 200 freestyle, highlighting key techniques and tips to improve performance. The swim is divided into four key phases: the first 50 focused on rhythm and easy speed, the second 50 builds tempo and kick, the third 50 intensifies with an emphasis on wall work, and the final 50 challenges maintaining body position and stroke tempo under fatigue. It covers optimal breathing patterns, aerobic and anaerobic training, and includes a structured workout plan to help swimmers enhance their 200 freestyle performance in both short and long course pools.

Takeaways

• 😀 The 200 freestyle can be broken into 4 sections to swim faster: rhythm, building tempo, increasing kick intensity, and maintaining technique.
• 😀 Establishing a rhythm early in the race is key to maintaining balance and speed, particularly through consistent breathing every 2 strokes.
• 😀 The first 50 of the 200 freestyle should focus on finding rhythm and easy speed, without emphasizing the kick.
• 😀 The second 50 should start building tempo, and by this point, you begin incorporating a stronger kick to maintain speed.
• 😀 During the third 50, the intensity ramps up, and your pain threshold is tested. Work on the walls to maintain rhythm and speed.
• 😀 The final 50 of the race requires maintaining technique and tempo even as fatigue sets in. Avoid slowing down or letting your technique fall apart.
• 😀 Ideal pacing for a 200 freestyle involves a 5-10% drop in time from the first 50 to the last 50, with consistent splits between the middle 3 segments.
• 😀 It's essential to pace yourself consistently and avoid going out too fast, which can lead to a painful finish.
• 😀 Drills like single arm freestyle, bow and arrow, and zipper drills help develop the rhythm, body position, and technique needed for a strong 200 freestyle.
• 😀 Aerobic and anaerobic training is crucial for building endurance and handling fatigue during the race, especially in the second half of the 200 freestyle.
• 😀 A detailed workout plan, including warm-ups, drills, and specific sets, is key for applying these concepts and improving your 200 freestyle performance.

Q & A

What is the key concept behind swimming the 200 freestyle faster?

The key concept is breaking the race into four distinct sections, which can be thought of as 450-meter segments. This approach helps maintain efficiency and control throughout the race, regardless of whether you're swimming in a short or long course.

What does 'rhythm' mean in the context of swimming the 200 freestyle?

Rhythm refers to the flow and balance of your stroke, where you can sustain a consistent tempo over a long period of time. It is important to find a rhythm that works for you, which may involve breathing every two, three, or four strokes.

Why is the first 50 of the 200 freestyle focused on finding rhythm and easy speed?

The first 50 is about establishing a steady rhythm and allowing your body to adjust to the race pace. You should avoid kicking too hard or pushing too aggressively at this stage, focusing instead on finding balance and controlling your stroke.

What role does the kick play in the second 50 of the 200 freestyle?

In the second 50, the focus shifts to building tempo and gradually introducing the kick to generate more speed. Kicking begins to play a more prominent role, but it should be controlled and not overly emphasized during the first 50.

How does the third 50 differ from the first two?

The third 50 is when the intensity increases, and the pain threshold begins to set in. The focus is on working the walls and increasing your speed, especially in short-course swimming where more turns are involved.

What does 'maintaining your body position and tempo' mean during the final 50?

In the final 50, it's crucial to maintain a strong body position and a consistent stroke tempo, even as fatigue sets in. As the intensity increases, the challenge is to avoid slowing down your stroke or compromising your technique.

How should you pace the 200 freestyle in terms of split times?

The pacing should involve a 5-10% drop off from the first 50 to the second 50, and the same pacing should be maintained across the remaining three 50s. For example, if you swim the first 50 in 30 seconds, the second 50 should be around 32-33 seconds, and this tempo should remain consistent.

Why should swimmers aim for a 5-10% variance between their first and last 50s?

A 5-10% variance between the 50s ensures a controlled and steady pacing strategy. Starting too fast and significantly slowing down later in the race would lead to poor performance and a painful finish. Maintaining consistency is key to a strong 200 freestyle.

How does anaerobic and aerobic training relate to the 200 freestyle?

Anaerobic training helps build the capacity to handle fatigue during the intense middle and final parts of the race, while aerobic training builds endurance for the initial pacing. Both types of training are necessary to execute a strong 200 freestyle performance.

What are the benefits of the drills mentioned (single-arm freestyle, bow and arrow, zipper drill) for the 200 freestyle?

These drills focus on enhancing technique, rhythm, and stroke mechanics. The single-arm freestyle develops hip rotation and breath control, the bow and arrow drill helps with balance and body positioning, and the zipper drill promotes a high elbow position for an effective stroke.