Hey everyone,
I am freestyle sprinter and recently I've been trying to improve my 100 free time which I've done (dropped about 5 seconds) but I need help with one issue in particular.
When I swim the 100 I like to swim all out from the start instead of pacing myself at the beginning then trying to turn it on near the end. I find myself starting to drag halfway through the 75 so by the time I'm on the last 25 I am extremely exhausted. I still get good times though!
My question and perhaps there are some sprinters here that can help me with this is..
are there any workouts that can help with maintaining the last half of a 100 freestyle?
I really need to build endurance for this. Also, perhaps my breathing is messed up? I prefer to breath no more than two times the first 25, no more than 3 times the 2nd 25 and I use the 3rd 25 as the length to get whatever needed air I need so I can keep my head down the last 25 as much as possible and bring it home.
Any suggestions would be a great help!
Restricting your breathing in a 100 isn't something I'd suggest either.
Me either. I only breathe a couple times on the first 25, but from there on out I'd concentrate on just not breathing out or into the turns, and maybe the last five yards/meters into the wall, but other than that breathe away.
Check out High Intensity Training - by Leslie Livingston - U.S. Masters Swimming Discussion Forums .
Also,you may be fast,but you will be faster if you slightly ease off the first 50 and don't restrict your breathing so much.A 50 can be a completely anaerobic swim,unless you can swim 100 under 40 sec it is a somewhat aerobic swim.
Doing an all-out 100 free several times a week is the simplest/quickest way to get better at the 100 free.
^^ This.
Or, even better, do all out 125's a few times a week. If you can get yourself used to sprinting for 125's, then you'll have plenty of juice that last 15yards in a 100 race.
Point of clarification: the word "endurance" should never be associated with "100 Free."
If you need proof of how breathing is a good thing in a 100, just turn this video to about the 2 minute mark, pump up the volume, maximize the screen and watch.
Jason Lezak 46"06 Olympics 2008 BEST RACE EVER FRANCE vs USA in 4x100-Meter Relay - YouTube
Now, as far as training for the 100 free, I'd personally recommend against it: there are always way too many heats, way too many gargantuan guys and gals going these unreal times that will leave your mouth agape like Wiley Coyote as the Roadrunner screams by, and you get very little value on a meters swum per monetary unit of your entry fee. Come to the dark side, Luke. Come to the animal lane.
Or, even better, do all out 125's a few times a week. If you can get yourself used to sprinting for 125's, then you'll have plenty of juice that last 15yards in a 100 race.
I have done lots of 125's over the years and it has helped me tremendously.
Also, still try to pace your 100 even if it is backing off 5-10% in the first 50m. Let your technique take you out so your fitness can bring you home.
