this is my 4th yr swimming. I started when I was 10, but I didn't get the sport and my coach gave up on me. when I was 12, we got a new coach. i finally got a passion for swimming and started setting goals and put in lots of effort. that was 1 yr ago. I am 13 now, and hv never made championships. but it's my goal and in order to do that I would hv to drop 9 secs in a couple weeks (100 fr + br. I know that seems stupid and I know I'll prob fail, but I was wondering if u could give me some advice
hey no depending on what you have now, 9 seconds could be doable!
If you only have a couple weeks, I wouldn’t recommend drastically changing your technique, and you won’t be able to really alter your total fitness and strength too much. You should: 1, talk to a coach about this, 2, optimize your condition on race day, and 3, streamline your entire race efficiency (no pun intended).
So for part 1: hopefully your coach will be able to give you more in depth information in how to best prepare for your meet, like how to taper or what foods are best to eat leading up to it. You should also consult with your coach about major technique or power application problems if you think you have them and can successfully overcome them in a week.
For part 2, you should sleep, hydrate (check how much water you should be having a day! but if you don’t drink much already, don’t go overboard all of a sudden), and eat well. Lower stress. Visualize your race and go through your race plan (like do you prefer to negative split or stay consistent? when do you get tired and what’s your strategy to keep pushing? is there something you visualize or think of to motivate you?). Before your race, stay warm, do a good warm up (and that means actually warming up, even if its a little tiring) and take a couple deep breaths to set your intention.
For part 3, you can shave seconds off your 100s just by cleaning up your dive and flipturn, or swimming in a straight line, or breathing less often.
For freestyle: I usually breathe every five strokes, and I don’t breathe once I pass the flags. I also don’t breathe the first stroke out of a turn or surfacing from a dive even if my first instinct is to go for air. Take small breaths, keep your fingers together, and lengthen out your shoulders. Don’t loosen your core too much, but it’s okay to rock from side to side a little. When you push off the wall following a flipturn, give a few strong dolphin kicks. If you’re like me and have really strong kicks, you can streamline a little further than usual.
I’m not great at breaststroke, so if any followers want to give some tips...I’d say just remember to keep your fingers together, find a good rhythm between your arms and legs, and snap your legs together. Optimize the size of your stroke. Sorry I can’t help out more with this!
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