I'm looking to gain more knowledge about sprint freestyle swimming. As an long retired distance freestyler I don't have a great deal of personal knowledge of how to swim the 50 or 100 freestyle. I've coached many sprint freestylers and I know that many of the best sprinters have what I would say an amazing strategy to their sprint swims. I am currently giving private lessons to many age groupers and high school swimmers and I've been explaining to them that some of the best sprinters in the world swim their 50 or 100 with more strategy than just the plain old thought of swimming "FAST".
I would very much appreciate any of you sprinters out there who would like to share your strategies for swimming these two events. I would love to be able to pass on some of this information, but I think many of us in the masters community could learn from some of you as well. I look forward to seeing some of the responses. Maybe I will try sprinting one day (LOL):rofl: .
Hey there,
first of all I've covered most sprint topics in Swim Faster Faster
which you can find at
forums.usms.org/showthread.php
Sprint Strategies
Going all out for the whole race will only get a sprinter so far
the 50
Explode off the block, have a great start,
take the first stroke at 90% effort then build into 98%
blast your legs,
figure out, if it's better to SDK or flutter kick while streamlined
fast turns
bring it home
great touch
to Breathe or Not to Breathe
that is the question
we may feel like we need to breathe in a 50
but our bodies don't use it in the race
decide how many times you're going to breathe,
there's
0 breaths
1 breath:
take it in the middle on the way back
2 breaths:
take one at the flags on the way out and
one in the middle on the way back
3 breaths:
take one at the flags on the way out
one in the middle on the way back and
one at the flags on the way back
Pay close attention to 25 splits
the swimmer should bring their race home fast
keep the first and 2nd 25 within 0.3 - 0.8 of each other
ie
out in 10.0 back in 10.3
to
out in 10.0 back in 10.8
when Fred Bousquet went 18.74
he split it
9.26 9.48
if the swimmer goes too hard in the first half of the race she won't be able to bring her race home as fast as she could have,
if the swimmer doesn't go out hard enough, she gives up time on the front end and can't get it back.
it's important for swimmers to find that sweet spot
the 100
the 100 is a controlled sprint
Correct splitting
swimmers tend to take their 100 out about a second slower then their 50
so if a swimmer goes 22.0 in the 50
she should take her 100 out in 23.0
the second 50 should fade around 1.0 - 2.0
out in 23.0 back in 24.0 to
out in 23.0 back in 25.0
ideally about 1.5 diff is best
the point is the swimmer needs to learn what correct splitting effort feels like. If the swimmer dives in and goes all out, she could have a 3 or 4 second fade.
The swimmer needs to breathe, every 3rd or 4th stroke
I may write more later,
ande
I'm looking to gain more knowledge about sprint freestyle swimming. As an long retired distance freestyler I don't have a great deal of personal knowledge of how to swim the 50 or 100 freestyle. I've coached many sprint freestylers and I know that many of the best sprinters have what I would say an amazing strategy to their sprint swims. I am currently giving private lessons to many age groupers and high school swimmers and I've been explaining to them that some of the best sprinters in the world swim their 50 or 100 with more strategy than just the plain old thought of swimming "FAST".
I would very much appreciate any of you sprinters out there who would like to share your strategies for swimming these two events. I would love to be able to pass on some of this information, but I think many of us in the masters community could learn from some of you as well. I look forward to seeing some of the responses. Maybe I will try sprinting one day (LOL):rofl: .
Hey there,
first of all I've covered most sprint topics in Swim Faster Faster
which you can find at
forums.usms.org/showthread.php
Sprint Strategies
Going all out for the whole race will only get a sprinter so far
the 50
Explode off the block, have a great start,
take the first stroke at 90% effort then build into 98%
blast your legs,
figure out, if it's better to SDK or flutter kick while streamlined
fast turns
bring it home
great touch
to Breathe or Not to Breathe
that is the question
we may feel like we need to breathe in a 50
but our bodies don't use it in the race
decide how many times you're going to breathe,
there's
0 breaths
1 breath:
take it in the middle on the way back
2 breaths:
take one at the flags on the way out and
one in the middle on the way back
3 breaths:
take one at the flags on the way out
one in the middle on the way back and
one at the flags on the way back
Pay close attention to 25 splits
the swimmer should bring their race home fast
keep the first and 2nd 25 within 0.3 - 0.8 of each other
ie
out in 10.0 back in 10.3
to
out in 10.0 back in 10.8
when Fred Bousquet went 18.74
he split it
9.26 9.48
if the swimmer goes too hard in the first half of the race she won't be able to bring her race home as fast as she could have,
if the swimmer doesn't go out hard enough, she gives up time on the front end and can't get it back.
it's important for swimmers to find that sweet spot
the 100
the 100 is a controlled sprint
Correct splitting
swimmers tend to take their 100 out about a second slower then their 50
so if a swimmer goes 22.0 in the 50
she should take her 100 out in 23.0
the second 50 should fade around 1.0 - 2.0
out in 23.0 back in 24.0 to
out in 23.0 back in 25.0
ideally about 1.5 diff is best
the point is the swimmer needs to learn what correct splitting effort feels like. If the swimmer dives in and goes all out, she could have a 3 or 4 second fade.
The swimmer needs to breathe, every 3rd or 4th stroke
I may write more later,
ande
I'm looking to gain more knowledge about sprint freestyle swimming. As an long retired distance freestyler I don't have a great deal of personal knowledge of how to swim the 50 or 100 freestyle. I've coached many sprint freestylers and I know that many of the best sprinters have what I would say an amazing strategy to their sprint swims. I am currently giving private lessons to many age groupers and high school swimmers and I've been explaining to them that some of the best sprinters in the world swim their 50 or 100 with more strategy than just the plain old thought of swimming "FAST".
I would very much appreciate any of you sprinters out there who would like to share your strategies for swimming these two events. I would love to be able to pass on some of this information, but I think many of us in the masters community could learn from some of you as well. I look forward to seeing some of the responses. Maybe I will try sprinting one day (LOL):rofl: .
