Some Swim Strategy for strokes and Races

FREESTYLE

Distance	Pattern	Pace
25 yards	As few as possible	Sprint
50 yards	Every 6 or 8	Sprint
100 yards	2-2-4 Build 1st 50 or every 3rd (Bilateral breathing).	Spirit 3rd lap Last lap takes care of itself.
200 yards	2-2-4 or 2-2-3 or 2-2-2-3 Build 1st 100	Sprint 3rd 50 Last lap takes care of itself.

Starts	No too deep Kick and streamline Do not breathe 1st stroke
Turns	Accelerate inside the flags Snappy flip turn Streamline and kick off wall Do not breathe 1st stroke
Finishes	Accelerate inside the flags Do not breathe last 5 yards Reach and touch the wall underwater - no extra stroke
100IM	Breathe 2 down - 1 up in the fly Build your backstroke Faster pace on breaststroke - stretch & streamline Finish strong in freestyle and remember your breathing pattern Good transitional turns Do not breathe last 5 yards at the finish
200IM	Breathe 2 up, 1 down in fly Build the 1st lap and sprint 2nd lap of each stroke Remember your zones - accelerate in and out of all turns Good transitional turns - long streamlines off all walls Stick to your breathing pattern and do not breathe last 5 yards in freestyle

BREASTSTROKE

Distance	Breathing Pattern	Pace
25 yards	Every stroke	Sprint
50 yards	Every stroke	Sprint
100 yards	Every stroke	Build 1st 50 Sprint 3rd lap Last lap takes care of itself

Starts	A little deeper than freestyle 3-2-1 pulldowns Accelerate inside the flags
Turns	"Karate chop" - telephone call" Touch with 2 hands Snappy flip A little deeper than freestyle 3-2-1 pulldowns
Finishes	Accelerate inside the flags Stretch for the wall - do not take an extra stroke Always touch with 2 hands under water

BUTTERFLY

Distance	Breathing Pattern	Pace
25 yards	As few as possible	Sprint
50 yards	2 down - 1 up	Sprint
100 yards	2 up, 1 down or every other	Build 1st 50 Sprint 3rd lap Last lap takes care of itself

Starts	A little deeper than freestyle Long streamline and dolphin kick hard to surface Do no breathe the first stroke
Turns	"Karate chop" - "Telephone call" Touch with 2 hands A little deeper than freestyle Long streamline and dolphin kick hard to surface Do not breathe the first stroke Accelerate inside the flags
Finishes	Do not breathe the last five yards of your race Accelerate and charge the wall Always touch wall underwater with two hands Reach for the wall Do not take an extra stroke on your finish

BACKSTROKE

Distance	Breathing Pattern	Pace
25 yards	As few as possible	Sprint
50 yards	2 down - 1 up	Sprint
100 yards	2 up, 1 down or every other	Build 1st 50 Sprint 3rd lap Last lap takes care of itself

Starts	Hands on gutter Long streamline 2-4 dolphin kicks then flutter Strong breakout stroke - 1 arm only
Turns	Accelerate inside the flags Know your stroke count from the flags without looking for wall Snappy flip Long streamline 2-4 dolphin kicks then flutter Strong breakout stroke - I arm only
Finishes	Accelerate inside the flags Know your stroke count Last stoke-head goes back and kick Charge the wall Always touch wall under water Do not breath the last 5 yards YES, even in backstroke!