This week’s Speedo Tip of the Week was submitted by coach Greg Werner of Ohio University, who offers some race strategy tips for the 200 and 400 IM.
Werner's Tip:
When we talk about IM strategy here at Ohio University, we focus on many aspects of the race. Some of these aspects differ from 200 to 400 IMs, but many of the tips stay the same.
200 IM – This race should be ATTACKED and separated into 4 x 50 sprints. It is very important to work the first and last 7-10 meters/yards of each stroke (transition). The first five strokes of each length will set up that length. If you have a slow lethargic transition, that is the type of length/split you will have. If you are aggressive yet relaxed and efficient, then that is the type of length/split you will have. It is also very important to think of the freestyle portion of the IM as a 50 freestyle sprint, not a 200 IM. Accelerate off the wall with the same intensity that you would in the flat start 50 freestyle. Hold your breath for at least five stokes to establish superior tempo and speed. It's always better to pass someone at the end of a race than to be passed!
400 IM – This race has the same strategy as the 200, except pace the 100's instead of attacking them. The fly and free splits should be identical and the 100 back, breast, and free should be negative splits. Of course, you should still attack the last 100 as if it were a 100 freestyle and not a 400 IM. Remember, if you get to the freestyle before your competitors and attack the first five strokes, you are swimming sprint free while they are swimming tired breaststroke. In addition, it is important to establish a rhythm in the fly, concentrate on the arms in the back, legs in the breast, and sprint the free.
Good luck and have fun in and out of the pool! |