Help with sprinting strategy

I'm no expert, although I've turned into a masters sprinter in my old age, but what helps me is: 1. Practice starts and turns regularly. (I actually need to do this more!) 2. Practice sprinting by doing some speedwork. For example, at the end of practice, no matter how tired you are, do 6 x 25s with 0-1 breath. Alternatively, do a 50 or 100 for time. 3. Do 10 x 25s dolphin kick underwater with fins. I've found this ramps up my cardio more quickly and with less effort (if you're pressed for time)than anything else. 4. Lift weights, assuming you're old enough. Strength helps sprinters more than distance swimmers. 5. Do windmill drills of a half a length of the pool where you spin your arms as quickly as possible, then easy swim the rest of the length. 6. Do some fartlek kicking, so you can turn it on during your race when you're tired. 7. If you're really ambitious, do some plyometrics drills, which should help your starts and turns. Good luck! I enjoyed reading everyone else's tips. Leslie

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: .

A few days of sprinting every so often prepares for the feeling of moving down the pool "at speed". Getting up on the blocks...and perfecting turns is a huge plus. Swim with long strokes in combination with a fast turn over. "Long and Strong". Often times, becoming over eager means turning over too fast...and results in loss of optimal stroke length. Nothing gets left in the pool on a 50. Breathe every six ...depending on fitness level (maybe less). No breathing out of the turns...ever. Pace the 100 with a breathing pattern of every four strokes...no breath out of the turns (six strokes before taking a breath out of the start). Take it out hard...but not all out fast. The first fifty should be just about 1 to 1 1/2 seconds off of their best 50 time. (The second 50 should be within 2 to 3 seconds slower than the first.)A few pointers...:lolup: artemis.crosslink.net/.../speed-up-50-free.htm

I am really enjoying the different thoughts and ideas about sprinting. I'm hoping we can focus a little more on what happens during the race. What do people think when they race? What is the plan for the whole 50 and 100? As 500 and 1650 guy I had plan based on pace, how I would take it out, what if I was racing someone, what if I was alone, what happens on the turns, when should I pick it up, how should I finish, what percentage of effort am I focusing on???? I think you all get the idea... I always remember Tom Jager talking about his start, how hard and controlled he would be going out, how many breathes he would take and where, what he wanted for the turn, etc... Thanks again everyone...

I am no expert but I always plan to be exhausted right as I touch the wall whether it be a 50 or a 100. In the 50 I will take 2-3 breaths on the way down and generally just one on the way back. If you can pull it off it makes a big difference. I dropped a consistent/solid second off of my 50 time by reducing the number of breaths I take. I also try to maintain non-stop arm action, kayaking arms if you will. There is little to no glide time in my 50 stroke because my arms are always in motion. I don't think a whole lot about my 100 but I tend to split them pretty well for some reason...usually within a second or two between the first and second 50. Having said that, I usually practice my sprints on days when my pool time is limited. Swimming fast 50's takes it toll on me in a shorter period of time than a bunch of slower 100's mixed with kicking.

I don't think you should be thinking about anything, much less race strategy, during the middle of a 50 yard or meter race. You should have done that beforehand and in practice. So don't think!! I agree with the ego/aggression/bizerk-o theory. You have to be pumped and believe you will destroy the competition. Think speed, power, and a great finish. Nothing better than beating a tough competitor by a few hundredths. I also have found that my best 50s have come after a nice cup of espresso. Not everyone agrees, but it works great for me. Leslie

Nailing your start and turn, big kick, weights, smooth fast turnover, less breathing.... yeah... yeah... these are all the basic elements. We are forgetting what really makes the sprinter......... EGO and aggression !........... Sprinters are wired animals and extremely fired up for short nuclear warhead blasts. I believe Eddie Reese said it best my Freshman year. Sprinting is more of a "controlled bizerk". Sprinters are basically the antichrist of the D- man. Sprinters want it all NOW ! I swam the 500 in highschool and the 200 in college. Trust me, the 50 and the 100 are much more fun. Sprinters: He/She who makes the least mistakes wins. John Smith

John, I have seen you swim the 500. I have great difficulty believing you ever thought that was your event. You are definitely a sprinter. I would also add to your description, sprinters love to compete. Training is OK, but competition is where the fun is.

for the fifty you need to have a race plan. how many kicks off the start and off the wall. When and how many times you are going to breath. find out what works for you and use the same plan every time. Then you wont even need to think about it and you can just focus on swimming as fast as posible.

The plan, think win. It was go like hades hope I finish the 100. If I am first to the 50 they have to catch me. Don't breathe the last 10 yards. Might add I won a lot and lost a few.