How to Swim a 50-Yard Freestyle

The 50-yard freestyle is one of the fastest races in competitive swimming. Although it's slightly shorter than its Olympic counterpart, the 50-meter freestyle, it's still a demanding distance that requires incredible power and excellent technique to win. If you're a sprinter looking to improve your time in the 50, the following tips can help you hone your mechanics and become more competitive.

Instructions

1. Explode off of the blocks as fast as you can. If you're a slow starter, plyometric drills and strength training will help you speed up your jump. Ask your coach for guidance when performing these exercises.

2. Keep your head down and assume a streamlined position as soon as you hit the water. Staying streamlined reduces the water's friction against your body and preserves your momentum from the start.

3. Pump underwater using either a flutter or butterfly kick until you naturally rise to the surface. Many of the fastest freestyle swimmers stay underwater for the first 10 to 15 yards of the race.

4. Drive your body forward with your legs. The flutter kick generates a lot of the power in a good freestyle stroke.

5. Use explosive movements to power through the flip turn. Both the flip and the push off the wall should be lightning quick and super efficient. Don't waste effort by driving yourself too deep into the pool after the push, either.

6. Develop a smooth, powerful swimming cadence. Coordinating your arms and legs is tough, but you need a reliable motion to get the most power out of your stroke.

Tips & Warnings

• Breathe as little as possible. The 50-yard freestyle is a sprinting event, which means your body won't need much oxygen during the race.