Getting Comfortable With the 200s – A Strategy for Competition Season

Competition season always brings out new challenges, and for many swimmers, the 200-meter races can feel a bit intimidating, especially if you haven’t raced them very often. Whether it’s 200 Freestyle, Butterfly, Backstroke, or Breaststroke, swimming a great 200 isn’t about luck—it’s about knowing your effort levels and getting into your rhythm as quickly as you can.

If you haven’t trained race-pace 200s much, or if the 200 isn’t your usual event, try this approach in your next race: focus on coming off every wall like a sprinter. That means: push off hard, use powerful underwater kicks, and take the first 1–2 stroke cycles all out before you settle into your “200 cruising speed.” Why do this? It’s way easier to settle into a strong pace after a fast start than it is to start slow and try to speed up later.

Imagine you’re in training and do a 50 where you try to increase speed the whole way: it’s tough to hit top speed by the end, especially in long course. But if you explode from the start, you can easily settle down into your best speed. This works for the 200 as well—the most powerful moment is right after the push-off, so use it to your advantage.

Remember, this isn’t a magic trick for perfect races. Real improvement only comes from consistent, focused training. But if 200s aren’t your regular race, this “fast start, settle in” strategy is an awesome way to find your rhythm, race with confidence, and maybe surprise yourself with a new personal best!

Good luck this season—race smart and have fun out there!

PS - The rhythm you establish from the very beginning influences everything: if you start fast and get into your 200 pacing early, you’ll have better control over your splits and feel more “in the race” from the start. On the other hand, starting too slow makes it much tougher to ramp up the tempo and energy, especially in a 200 where the balance between speed and endurance is so important. That’s why, especially for less experienced 200m swimmers, this approach of maximizing your start—and then settling in—can make a big difference in both your experience and your final time.

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