Be taught to Break 1 Minute contained throughout the 100 Freestyle

For lots of swimmers, breaking 1 minute contained throughout the 100 freestyle is a giant milestone. Whether or not or not or not or not or not it’s advisable to swim a 59.99 (or sooner!) 100 free at your subsequent meet or simply should beat your lane mate to the wall in observe, you’ve come to the precise place!

It doesn’t matter what your present 100 free time is, the next concepts will current you one of the simplest ways one can swim sooner. You in all probability can apply these ideas to the 100 butterfly, backstroke and breaststroke as appropriately.

Breaking Down 50 Splits

Let’s begin by breaking down splits for every 50 of the 100 free. You in all probability can buy a sub-1 minute time in an almost infinite mixture of splits, nonetheless let’s attempt three examples:

1. 29.99 + 30.00 = 59.99 sec
2. 28.50 + 31.49 = 59.99 sec
3. 26.00 + 34.99 = 59.99 sec

These races mustn’t all created equal! Inside the primary race, we’re ready to see that the swimmer evenly break up the primary and second 50. That will presumably be very troublesome to do (the professionals often don’t try this), nonetheless it’s potential!

Race #2 is our candy spot. There’s a wide range of three-second distinction between the primary and second 50. In case your second 50 break up is bigger than three seconds slower than your first 50, you could be going out too quick.

Associated: Be taught to Drop 1 Second contained throughout the 50 Freestyle

The third race reveals what occurs in case you exit like a rocket and die on the final word phrase 50 — not a wonderful method. There’s an eight-second unfold between the primary and second 50 splits. Contained throughout the 100 free, it’s advisable to begin out with managed velocity so that you just presumably can defend all of it by all of the race.

The professionals often have about 1.5 to 2.2 seconds distinction between their first and second 50. Applicable right correct proper right here’s what that change looks like for a sub-minute 100 free:

1. 29.00 + 30.50 = 59.50 sec (1.5 sec distinction)
2. 29.20 + 30.70 = 59.90 sec (2.2 sec distinction)

So, how do you purchase these sooner splits? Let’s attempt every part of the 100 free:

1. The Begin

The beginning is the quickest diploma of any race. The second you hit the water, you’ll begin to decelerate. You in all probability can shave only some tenths of a second off your 100 free time by enhancing your response day off the blocks. 

2. The Flip

Turns can often truly actually truly actually really feel like a welcome break from quick swimming — nonetheless you shouldn’t take care of them that method! 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 correctly be very tight to keep away from creating an excessive amount of drag!

Associated: Be taught to Do a Freestyle Flip Flip

Your turns are notably important contained throughout the transient course 100 free. You will have bought 3 flip turns, whereas in extended course meters you may have only one.

3. The End

Don’t glide into the wall in your end. Vitality via your last few strokes and hit the wall exhausting, ideally on a full stroke. For plenty of who watched the males’s 100 butterfly remaining from 2008, you take remember how a complete lot the tip elements! 

4. Respiration

Sticking to a unbroken respiratory sample all by way of your 100 free will current you one of the simplest ways one can uncover a sturdy rhythm. For plenty of who go into the race with out a respiratory method, you could be doing all of your total full muscle mass a disservice. For example, in case you happen to swim the primary 25 with out taking a breath, you’re going to primarily actually truly actually really feel it on the final word phrase 50. 

Associated: 5 Worst Respiration Errors Swimmers Make

Whether or not or not or not or not or not you breathe each 2, each 4, each 3 or each 5, observe your respiratory sample in observe so that you just merely merely’re used to it on race day.

5. Tempo

It’s truly frequent for swimmers to swim the primary 50 with truly protected stroke tempo, nonetheless we watch their arms decelerate considerably as they approach the tip. 

Associated: Be taught to Heat Up for a Swim Meet

A part of this draw once more comes applicable right all one of the simplest ways proper all the way down to pacing (further on that in a second!), nonetheless it’d even be attributable to an absence of race tempo educating all by way of prepare routines.

You in all probability can enhance your stroke tempo with a tempo coach. Set it to your required stroke worth and stick it in your cap or be a part of it to your goggles, and it’ll beep to maintain up up you on observe!

6. Pacing

Associated: Be taught to Swim 10% Sooner in 4 Weeks

As we talked about earlier, the very remaining challenge it’s advisable to do contained throughout the 100 free is to exit too quick on the primary 50. Primarily based absolutely in your intention time, break down what your 50 splits should be, and observe at race tempo! Swim 50s and 25s at or above your intention tempo to draw once more your physique and assemble endurance so that you just presumably can defend these speeds over the course of the 100.

Strive This 100 Free Pacing Set

Earlier to you attempt the put collectively beneath, calculate your intention break up for the second 50 of your 100 free. You’ll use that tempo all by way of this set! Let’s use a 31 sec intention tempo as an example. 

• 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 throughout the selections, and inform us your favourite method to work on velocity contained throughout the pool! For added Exercises, method ideas and Educating Plans, purchase the MySwimPro app! Be a part of MySwimPro Coach to unlock all of our educating and training property.