Warm up thoroughly with easy jogging, dynamic drills, and strides
Set a strong but controlled pace in the first 100m
Accelerate smoothly without sprinting all-out from the start
Stay relaxed in the shoulders, face, and hands
Maintain efficient arm drive and upright posture
Focus on fast, powerful steps with good rhythm
Run the backstretch with controlled speed and composure
Prepare mentally for the curve and the final 200m
Increase effort gradually entering the third 100m
Keep form tight and avoid overstriding
Use strong arm action to maintain speed when fatigue builds
Push through the final curve with determination
Sprint the last 100m with maximum effort
Keep knees driving and cadence high in the final straight
Finish through the line without slowing early