Teaching through 200 Strategy

The 200 Freestyle is an interesting event. At the highest level this event is a sprint, and the best are capable of holding on to that sprint for the 200. Various variations of sprint are utilized, but there is no room in that race anymore for many speeds other than really fast.

Age-Groupers though are not miniature senior swimmers. You can't expect them to have the aerobic and anaerobic capacity to do such a task. I use the 200 freestyle to teach different aspects of swimming that I believe is good for age-groupers to develop. Here is the 200 freestyle strategy I use and why:

I split it into 50's (trying to keep it simple, especially for LCM).

First 50 is Easy Speed (Easy Speed is one of those things that I want the kids to try to develop as an Age-Grouper. This ability becomes a huge tool as they developing). Easy Speed is being relaxed and smooth yet still moving relatively fast through the water.

Second 50 is where they will build speed (mainly through their legs). Changing Speeds is a great tool for swimmers to develop. This is really good when used in LCM. Can they build their speed through the kick within this 50. (I try to have them maintain a tempo in their arms throughout the 200 with a possible increase in tempo on the 2nd 100).

The third 50 is the sprint. This is against most instincts in swimming the 200 freestyle. Most swimmer pull back on this 50 as they are tired, or they are preparing for the last 50. This is where we build character to be able to go after this race. As an age-grouper, the kids will also catch or beat many opponents when attacking this 50. This 50 is about guts, and they have to gain confidence that they can sprint this 50. 200's are determined in the third 50.

The last 50 is the race. Face it, we are a competitive sport and we want to build competitors. No matter how tired they are, we want them to be able to go after and race someone for the win. I talk about digging down deep and finding that desire to finish the race. This is a tool that can become huge if develop well as an age-grouper. The knowledge that they can swim fast even when faced with exhaustion or pain.

4 aspects of racing.After the race, if I have time I'll tell them which of those 4 parts they did well and which parts of the strategy they need to work on. It may not be the way to get the fastest time, but a lot of learning can happen, and they can get those really fast times later as they get older in the senior group.