For loads of swimmers, breaking 1 minute contained within the 100 freestyle is a big milestone. Whether or not or not or not or not you want to swim a 59.99 (or sooner!) 100 free at your subsequent meet or just want to beat your lane mate to the wall in observe, you’ve come to the exact place!
It would not matter what your current 100 free time is, the next ideas will present you the best way one can swim sooner. You perhaps can apply these concepts to the 100 butterfly, backstroke and breaststroke as appropriately.
Breaking Down 50 Splits
Let’s start by breaking down splits for each 50 of the 100 free. You perhaps should buy a sub-1 minute time in an virtually infinite combination of splits, nonetheless let’s take a look at three examples:
- 29.99 + 30.00 = 59.99 sec
- 28.50 + 31.49 = 59.99 sec
- 26.00 + 34.99 = 59.99 sec
These races mustn’t all created equal! Inside the first race, we’re capable of see that the swimmer evenly break up the first and second 50. That will very effectively be very troublesome to do (the professionals usually don’t do that), nonetheless it’s potential!
Race #2 is our sweet spot. There’s a variety of three-second distinction between the first and second 50. In case your second 50 break up is greater than three seconds slower than your first 50, you is perhaps going out too fast.
Related: Be taught to Drop 1 Second contained within the 50 Freestyle
The third race reveals what happens in case you exit like a rocket and die on the ultimate phrase 50 — not an exquisite approach. There’s an eight-second unfold between the first and second 50 splits. Contained within the 100 free, you want to start out with managed velocity so you might shield all of it by your complete race.
The professionals usually have about 1.5 to 2.2 seconds distinction between their first and second 50. Right correct proper right here’s what that change seems as if for a sub-minute 100 free:
- 29.00 + 30.50 = 59.50 sec (1.5 sec distinction)
- 29.20 + 30.70 = 59.90 sec (2.2 sec distinction)
So, how do you buy these sooner splits? Let’s try each a part of the 100 free:
1. The Start
The start is the quickest diploma of any race. The second you hit the water, you’ll start to decelerate. You perhaps can shave just some tenths of a second off your 100 free time by enhancing your response time off the blocks.
2. The Flip
Turns can usually actually really actually really feel like a welcome break from fast swimming — nonetheless you shouldn’t take care of them that approach! Velocity up into your turns, and likewise you’ll carry that momentum out of the flip and into your underwater dolphin kick. Be sure that your streamline may very properly be very tight to keep away from creating an extreme quantity of drag!
Related: Be taught to Do a Freestyle Flip Flip
Your turns are notably important contained within the transient course 100 free. You’ve got obtained obtained 3 flip turns, whereas in prolonged course meters you’ll have just one.
3. The Finish
Don’t glide into the wall in your finish. Power via your last few strokes and hit the wall exhausting, ideally on a full stroke. For lots of who watched the males’s 100 butterfly final from 2008, you bear in mind how a whole lot the tip elements!
4. Respiration
Sticking to a seamless respiratory pattern all by your 100 free will present you the best way one can uncover a sturdy rhythm. For lots of who go into the race with out a respiratory approach, you is perhaps doing all of your whole muscle mass a disservice. As an illustration, in case you occur to swim the first 25 with out taking a breath, you’re going to actually really actually really feel it on the ultimate phrase 50.
Related: 5 Worst Respiration Errors Swimmers Make
Whether or not or not or not or not you breathe every 2, every 4, every 3 or every 5, comply along with your respiratory pattern in observe so that you just simply merely’re used to it on race day.
5. Tempo
It’s really frequent for swimmers to swim the first 50 with really secure stroke tempo, nonetheless we watch their arms decelerate significantly as they technique the tip.
Related: Be taught to Warmth Up for a Swim Meet
Part of this draw again comes right correct all the best way right down to pacing (additional on that in a second!), nonetheless it might even be on account of an absence of race tempo educating all by train routines.
You perhaps can improve your stroke tempo with a tempo coach. Set it to your required stroke value and stick it in your cap or be part of it to your goggles, and it will beep to keep up up you on observe!
6. Pacing
Related: Be taught to Swim 10% Sooner in 4 Weeks
As we talked about earlier, the very final issue you want to do contained within the 100 free is to exit too fast on the first 50. Based fully in your intention time, break down what your 50 splits ought to be, and adjust to at race tempo! Swim 50s and 25s at or above your intention tempo to attract again your physique and assemble endurance so you might shield these speeds over the course of the 100.
Attempt This 100 Free Pacing Set
Forward of you try the observe beneath, calculate your intention break up for the second 50 of your 100 free. You’ll use that tempo all by this set! Let’s use a 31 sec intention tempo for instance.
- 6 x 50 Free @ 1:10 (2nd 50 Tempo + 2 sec = 33 sec)
- 100 easy
- 4 x 50 Free @ 1:20 (2nd 50 Tempo + 1 sec = 32 sec)
- 100 easy
- 2 x 50 Free @ 1:30 (2nd 50 Tempo = 31 sec)
- 100 easy
- 1 x 50 Free @ 2:00 (2nd 50 Tempo – 1 sec = 30 sec)
What’s your intention time to your 100 freestyle? Share contained within the suggestions, and inform us your favorite approach to work on velocity contained within the pool! For further Workouts, approach concepts and Instructing Plans, buy the MySwimPro app! Be part of MySwimPro Coach to unlock all of our educating and coaching property.
