Any tips how i get a faster time at 50 free and 100 back?

Question

i have a time trial coming up and i really want to beat the consideration time 29.3 for 50 free and 1.17.0 for 100 back to swim for the county and i am 3 seconds off both. My coach says my technique is good - will improving my strength and toning up help? or do i just need to practise like h**l? Or improve my stamina? I have about a month before the trials.

Answer 1

For the hundred back, on your start, do dolphin kicks underwater longer, and also on your turns.  

On the 50 free, if you can take only one breath the entire time and keep your head down.  If your lung strength isn't that strong, then practice underwater swims with dolphin kick. Do 10 25's underwater.  Take no breaths.  wait a minute before take offs between 25's.  this will help you build lung strength.  The less breaths you take, the more streamline your stroke.

Answer 2

On the 50 Free make sure you are extending your arms at both ends of your stroke at the start of your pull and when your arm is comming out of the water. practice accelatoring your pull through the water on both strokes this will build your endurance and strength. all these things should make your stroke count less which will make you go much faster for both strokes! also you could try doing Spin drill for both strokes! it is where you make your arms go into overdrive and spin them as fast as you can and not worring about tec. this will help your arms in the race!

Best of Luck!  

Answer 3

Do at least two extra training sessions each week. Go running 3 times a week and do a fast 2 miles. I coached a team of swimmers and as you say, stamina will relate to strength and give you that vital edge you are looking for. 3 seconds though over that distance is quite a tall order. Best of luck.

Answer 4

If your coach says your style is good then improving overall fitness may help. Can your coach recommend "dry" training, I know my local club trains both in the pool and the gym.

Watch what you eat, again your coach should have advice there.

Most of all, believe in yourself. My daughter entered a race through her school that her swimming club said she wasn't fast enough for and she surprised them all by beating her pb by 5 seconds over 100m. You show 'em you can do it!