How to improve my sprint

Did you ever count strokes on 25 meter? What is the minimum in what time? (push off from the wall, no dive)

There's a similar discussion already going on here: 100 Freestyle Endurance - U.S. Masters Swimming Discussion Forums

Did you ever count strokes on 25 meter? What is the minimum in what time? (push off from the wall, no dive) Hi, thank you for reply. Yes, betwen 15/17 strokes in about 17/18".

There's a similar discussion already going on here: 100 Freestyle Endurance - U.S. Masters Swimming Discussion Forums Thank you Keith. It's an interesting discussion. I understand when they say "swim 100mt or 125mt several times per week" but how can I put this kind of exercise in my workout? How many times per week ? Thank you so much for your help. Giampiero

What is your 25M, time from the wall, and what are your splits for 100M? Are you good at kicking?

Hi, thank you for reply. Yes, betwen 15/17 strokes in about 17/18". If you can do the 50 in 27,50, I think you could increase performance in technique. Try to work on 15 strokes in 15 seconds. It should be possible in your case. Then, try to maintain that stroke and technique in the race, you do it only a bit faster. I assume that you do now to many strokes and have the effect of a slipping tyre on ice. How is your kick? What is your age?

If you can do the 50 in 27,50, I think you could increase performance in technique. Try to work on 15 strokes in 15 seconds. It should be possible in your case. Then, try to maintain that stroke and technique in the race, you do it only a bit faster. I assume that you do now to many strokes and have the effect of a slipping tyre on ice. How is your kick? What is your age? Hi, thank you. OK, I'll try to follow your suggestion (15 strokes in 15 seconds). In this way I would improve my stroke. I think that when I race, I use more legs than when I've my training, so I've an high oxygen consumption. My kick is not so good and I'm 43. Thanks a lot for your help.

What is your 25M, time from the wall, and what are your splits for 100M? Are you good at kicking? Hi Steve, my 25M from the wall is about 14/15". My splits in free style 100Mt are about: 29" (high) and 33" (high) So usually I have 3/4" between first 50M and the second (long and short course is the same). Too much, this is my problem. Thank you so much

Hi, Giampiero, My advice would be to pay attention to how you pace your races. Granted, a 50 should be a sprint the whole way, and your time of 27.5 is not bad. You didn't mention whether this is LCM or SCM, but either way, it's natural to feel that you're dying a little at the end of an all-out sprint. And though you may feel you are slowing down, you might not be losing as much speed as you think you are. The 100, on the other hand, is a different matter. Last year, my best LCM times for the 50 and 100 respectively were 28.3 and 1:01.90. (I was 59.) So you beat me by nearly one second on the 50, but I beat you by almost as much in the 100. Granted, I am more of a middle distance swimmer than a sprinter. Still, I suspect you should have beaten me in the 100, too, given how much more raw speed you have than me. I think the key is pacing. Do you have your splits from your best 100? In my 1:01.90, I went out in 30.36 and came back in 31.54, a difference of 1.18 seconds per 50. Since the dive gives you a 1.5 second advantage, this differential is almost like negative splitting the 100. I don't suggest that you try negative splitting your own 100, but I would be willing to bet that the reason you die on the second half is that you go out way too fast on the first 50. If you followed my approach, you would go out in a 29.5 (about 2 seconds slower than your fastest 50) and come back in a 30.7 (second 50 1.2 seconds slower than first.) This would give you a 1:00.20. The key, in my opinion, is to try to swim the first 50 in easy speed mode--under control, smooth, plenty of breaths, don't overuse your kick. Then build the second 50, bringing in the kick as you go. Chances are you will still die a little, but if you can forestall this and use your kick to compensate at the end, I think you can come close to breaking a minute. Good luck!

I think that when I race, I use more legs than when I've my training, so I've an high oxygen consumption. My kick is not so good and I'm 43. Train more sprint kick, train more sprint and your competition sprinting should improve. I suggest reading thought this workout thread, maybe following the workouts or at least stealing ideas. Following that thread (you can subscribe the the master thread and get emailed when new workouts are posted and any comments are made) will be more help than just collecting some ideas here and going off to try to implement them. By following the workout thread, you will be fed new training ideas, be reminded of what you should be working on, see the questions others have about this training approach and get your questions you might have on sprint training answered by an expert. High Intensity Training - by Leslie Livingston - U.S. Masters Swimming Discussion Forums