HELP! how do i get my splits really good and fast?

Question

ivee just made a the highschool jv team and my coach said i need my splits by the end of the month helpppp!

Answer 1

um, I don't think that she's referring to gymnastic splits. lol

For your swim splits, make sure that you don't breath in the last couple of yards and you finish hard on the wall in the last lap.  Also, make sure you don't breath before you flip and that the flips are tight, fast, and timed properly.  When your coming out of your flip turns, make sure that you take your first stroke with your left arm before you breath.  If your having a problem with your splits, you'll need to modify your freestyle by reaching your arms out as far as they can go before pulling the water.  Good luck!

Answer 2

#1 most important thing you can do to improve your swimming is to get help with your stroke mechanics.  NOTHING will improve you more than having better stroke.

#2 be certain you have a very good LOOOOONG warm up Finish your warm-up with in 5 minutes of your race.

#3 I tell my swimmers that you should never be going faster than you can maintain for the rest of your race.  In other words, you should be able to go faster as the race (this is for 100yds or further) progresses.  That also means that the end of the race is faster than the beginning.

I use the following formula to determine splits.  First, I divide the 100s into 25s and the 200s into 50s.  You must also determine a reasonable goal time.

Take your goal time and add 1.4 seconds to it (1.4 is the amount of time a start is capable of making the first length of a race the fastest).  Divide your total by 4 (25% of your race).  The answer you get is what your split should be for the 2nd, 3rd  and 4th quarters of your race.  Then, subtract 1.4 from your previous answer and that time is what your time should be for your first split.

So ... here is an example ... Let's say you want to go 59.0 in the 100.  Add 1.4 to 59 and you get 60.4.  Divide 60.4 by 4 and you get 15.1.  So, your 2nd, 3rd, and 4th 25 yds should be 15.1.  Now subtract 1.4 from 15.1 and you get 13.7.   13.7 is the time you should do on your first 25 (remember, the first 25 is the fastest because of the start).

So, your 100 yard race would be split 13.7, 15.1, 15.1, 15.1 which is a 59.0.  

You should, in practice, do some 25s as if you are starting your race.  In the above example, you'd do some starts off the blocks with long smooth strokes trying to hit your determined split.

When you race, you MUST breathe a LOT on your first 25.  The reason is that the air you just breathed in takes around 30 seconds to reach your muscles.  So, if you hold your breath a lot on your first 25, you'll NOT have fresh air reaching your muscles 30 seconds into your race.  By the same token, the air you breathe in on the last 25 does not do you any good so, you should hold your breath on the last 25.  

Finally, on the third 25 of a 100 and the 3rd 50 of a 200 you should continue to accelerate ... DO NOT hold back on the 3rd 25 or 50 thinking you'll save something for the last 25 as that is a fallacy.  Just make certain you have something left for the last 25 or 50.

Answer 3

i got my splits fast && really good by like whenever your watching tv or doing nothing just randomly sit in one && also lay up against the wall && pull your leg down till it touches the ground or far enough till it hurts