Hey, I'm a 16 year old junior in high school, and well, I'd appreciate it if I could get some help with my swimming. I started swimming last year and can do every single stroke legally (minus breaststroke...oddly enough...) but my favorite stroke is freestyle. I have swam a 100 free starting off the wall in 1:00 and I'm also wondering what the most efficient way to swim it is, because when I made that time (my personal best, sadly) I sprinted the whole time. In addition, because this start was off the wall, I did not get to start off the block, I am 5'8" and weigh 122 and I'd just like any tips you can throw my way! Thanks in advance, and I also swim the 500 free on occasion so I would also appreciate any help on this. (Last year I swam the 200 and 500 free, this year I am hoping to swim the 100 free and 500 free)
Former Member
first two lengths of the 25 yard pool: go as fast as you can while staying smooth--operative term: Easy Speed. Do not thrash. It should be controlled, fast, but not drop dead, all out sprinting of the sort you use for a 50 yard race
third length (and here is where his advice runs counter to the conventional wisdom): concentrate on stretching and keeping your stroke long. It's not exactly a case of easing up, but really concentrate on staying long and smooth. When you pass under the flags, charge towards the wall and do the final turn as fast and tight as possible and blast off the wall
last length--go for broke giving it every single iota of effort you have left. As painful as it feels, it won't last long. Anyone can suffer one lap of excruciating misery! Don't breathe the second half of the final 25. The air you take in at this point is not going to reach your system anyway until the race is long over. Every breath is a tiny bit of time squandered.
I pretty much followed this strategy to the letter this past weekend in the 100 free and felt that it was the fastest I could have swam at my current moderate level of conditioning. Even touched out the guy swimming next to me so thanks for taking the time to pass on some good advice, Jim.
I swam a best time this weekend in the 100 with the following splits:
50: 26.39
100: 54.48 (28.09)
My previous best time was 55.25 (26.30/28.95).
I have in the past gone out too fast and died miserably on the last 25. I have been trying essentially to swim a 25/75 - 25 "easy speed" and accelerate to the finish.
I was very pleased with the swim. For reference my best 50 is 24.21. I now think a 53+ is possible and I need to go out a bit faster since I can finish better than before.
