Warm up with easy jogging and dynamic drills
Start fast but controlled
Settle into a strong, relaxed pace after the first 50 to 100 meters
Keep your shoulders loose and arms driving straight
Maintain tall posture and quick turnover
Focus on even breathing
Stay relaxed in the face and hands
Hold your form through the back straight and final bend
Prepare for fatigue in the last 100 meters
Increase arm drive to maintain speed
Keep knees lifting and stride efficient
Finish with a strong sprint to the line