Study to Break 1 Minute contained in the 100 Freestyle

For many swimmers, breaking 1 minute contained in the 100 freestyle is a serious milestone. Whether or not or not or not you wish to swim a 59.99 (or sooner!) 100 free at your subsequent meet or simply wish to 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 following concepts will current you the way one can swim sooner. You most likely 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 most likely can purchase a sub-1 minute time in an almost infinite mixture of splits, nonetheless let’s check out 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 able to see that the swimmer evenly break up the primary and second 50. That might be very troublesome to do (the professionals normally don’t do that), nonetheless it’s potential!

Race #2 is our candy spot. There’s a number 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 is probably going out too quick.

Associated: Study to Drop 1 Second contained in the 50 Freestyle

The third race reveals what occurs in case you exit like a rocket and die on the last word 50 — not a wonderful technique. There’s an eight-second unfold between the primary and second 50 splits. Contained in the 100 free, you wish to begin out with managed velocity so you may protect all of it by the whole race.

The professionals normally have about 1.5 to 2.2 seconds distinction between their first and second 50. Correct proper right here’s what that change looks as if 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 most likely can shave just a few tenths of a second off your 100 free time by enhancing your response time without work the blocks. 

2. The Flip

Turns can normally really actually really feel like a welcome break from quick swimming — nonetheless you shouldn’t care for them that technique! Velocity up into your turns, and likewise you’ll carry that momentum out of the flip and into your underwater dolphin kick. Make sure that your streamline might very properly be very tight to keep away from creating an excessive amount of drag!

Associated: Study to Do a Freestyle Flip Flip

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

3. The End

Don’t glide into the wall in your end. Energy through your previous few strokes and hit the wall exhausting, ideally on a full stroke. For a lot of who watched the males’s 100 butterfly closing from 2008, you consider how masses the tip factors! 

4. Respiration

Sticking to a seamless respiratory sample all by means of your 100 free will current you the way one can uncover a sturdy rhythm. For a lot of who go into the race with out a respiratory technique, you is probably doing all your complete muscle mass a disservice. For instance, in case you happen to swim the primary 25 with out taking a breath, you’re going to truly actually really feel it on the last word 50. 

Associated: 5 Worst Respiration Errors Swimmers Make

Whether 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 simply simply’re used to it on race day.

5. Tempo

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

Associated: Study to Heat Up for a Swim Meet

A part of this draw back comes correct proper all the way down to pacing (extra on that in a second!), nonetheless it may even be attributable to an absence of race tempo instructing all by means of exercise routines.

You most likely 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 you on observe!

6. Pacing

Associated: Study to Swim 10% Sooner in 4 Weeks

As we talked about earlier, the very closing factor you wish to do contained in the 100 free is to exit too quick on the primary 50. Primarily based completely in your purpose time, break down what your 50 splits have to be, and observe at race tempo! Swim 50s and 25s at or above your purpose tempo to draw back your physique and assemble endurance so you may protect these speeds over the course of the 100.

Strive This 100 Free Pacing Set

Earlier than you attempt the prepare beneath, calculate your purpose break up for the second 50 of your 100 free. You’ll use that tempo all by means of this set! Let’s use a 31 sec purpose tempo for example. 

• 6 x 50 Free @ 1:10 (2nd 50 Tempo + 2 sec = 33 sec)
• 100 simple
• 4 x 50 Free @ 1:20 (2nd 50 Tempo + 1 sec = 32 sec)
• 100 simple
• 2 x 50 Free @ 1:30 (2nd 50 Tempo = 31 sec)
• 100 simple
• 1 x 50 Free @ 2:00 (2nd 50 Tempo – 1 sec = 30 sec)

What’s your purpose time to your 100 freestyle? Share contained in the solutions, and inform us your favourite technique to work on velocity contained in the pool! For added Exercises, technique ideas and Educating Plans, purchase the MySwimPro app! Be a part of MySwimPro Coach to unlock all of our instructing and training property.