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Kek
September 27th, 2007, 04:15 AM
Hi everyone,

This is my first time, so im a rookie :-)) .
My question is simple, how can i improve my 50 free .
I also have a second half of the 100 free very poor .There are a 4 to 5 seconds diference, its to much, how do i improve this .
Im a Master Swimmer with 43 years and swim in a 25 mts pool .
I have 29,32 in 50 Free, and 1,07 on the 100 Free .
Could you help me ?
Thanks .

Blackbeard's Peg
September 27th, 2007, 08:18 AM
Sounds like you need to do a little engine building to strengthen the back half of your 100!!

Some ideas:
Practice Harder. Draw up a workout where you do 3x {4x50 free on :45, 200 easy on 3:30} holding your best average, trying to stay consistent for each set of 50s. Challenge yourself and build a tad of endurance.

Practice building up your 100s, starting at 90% speed, working your way up by 25 to 110%. Another way to do this is swimming a set of 125m free, the first 50m at strong, 200 pace, the last 75m building from that pace to sprinting the last 25.

KICK! SDK off the start and each turn.


If you swim with a guy named Diogo who is ~27 years old and came to Stanford for World's last year, tell him Jeff says hi!

ande
September 27th, 2007, 10:54 AM
how do you get faster in the 50?
get faster at 15 meters
get faster at 25 meters
improve your technique
get stronger
do more speed work with lots of rest
Improve your SDK

how do you improve your 100 split?
train to swim your first and 2nd 50
1.5 - 2.0 seconds apart
ie
go out in 32.0
come back in 33.5
33.5 - 32.0 = 1.5

relax more on the first 50
use easy speed
don't kick as hard as you can on the first 50

back half everything in practice



this topic is well covered in
Swim Faster Faster
http://www.usms.org/forums/showthread.php?t=4229

Improve your kick
http://www.usms.org/forums/showthread.php?t=5818


Hi everyone,

This is my first time, so im a rookie :-)) .
My question is simple, how can i improve my 50 free .
I also have a second half of the 100 free very poor .There are a 4 to 5 seconds diference, its to much, how do i improve this .
Im a Master Swimmer with 43 years and swim in a 25 mts pool .
I have 29.32 in 50 Free, and 1:07 on the 100 Free .
Could you help me ?
Thanks .