Perfecting the 100 Freestyle –


USMS Nationals Day 3: Perfecting the 100 Freestyle

By Daniel Paulling

The 100 freestyle is a difficult race that requires swimmers to have top-notch sprinting capabilities but additionally a stage of endurance if they need a good time.

That can assist you excellent your 100 freestyle, listed here are ideas from two swimmers who gained nationwide championships within the occasion on Saturday, the third day of the U.S. Masters Swimming Lengthy Course Nationwide Championship on the SPIRE Institute in Geneva, Ohio.

• Extra Masters protection

Extra from the meet

At all times Swim Quick in Exercises

Novaquatics Masters member Melanie Thomas is aware of lots about swimming quick. She was a part of Staff USA’s gold medal–successful 4×100 freestyle relay on the 1996 Atlanta Olympics.

Now she swims below Dave Salo, the previous College of Southern California head coach who has produced a number of Olympians and has his swimmers give attention to going quick in each exercise.

Thomas trains with Salo’s group {of professional} swimmers and does 4,000 to five,000 yards/meters a day 5 – 6 occasions every week. They exercises they do embrace drill, scull, and kick units but additionally a set meant to be swum at race tempo, it doesn’t matter what race his swimmers are coaching for.

“It’s very laborious to purchase into at first once you’re used to coaching [by doing a lot of yardage],” Thomas says. “However I believe it actually works. It’s not like we’re making an attempt to jam in as a lot yardage as we are able to in an hour and 45 minutes. I’ve had two shoulder surgical procedures, one on all sides. I’m not into tons of yardage and all that stuff. We take the time to do issues and do them proper. I like that, particularly as an older athlete.”

Thomas’s dash units may be 1,000 yards/meters or shorter. Considered one of her favorites is 5 occasions by way of a 25 at race tempo, a 50 restoration, a 50 at race tempo, a 50 restoration, a 75 at race tempo, and a 50 restoration on an interval that gives a number of relaxation. She’ll do various things on every spherical, together with doing the swims from a dive or with fins and paddles or with simply fins or with no gear.

Thomas’s coaching plan helped her swim a 1:01.82 to win the USMS girls’s 50-54 100 freestyle.
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The 52-year-old’s first 50 was 29.58, which she credited to her coaching at a excessive pace.

“That’s why once I rise up behind the blocks, it’s not so nerve-racking,” she says. “I’ve accomplished this race-pace stuff each day in follow. I simply rise up, and we’re able to go. I believe it really works, simply as an older athlete. It’s not for everybody, however I believe it really works.”

Practice Like You Race

When he completed his swimming profession on the College of Arizona in 2007, Adam Ritter took a while away from the game. He tried different athletic pursuits however says he wasn’t excellent at them, so he determined in 2012 to return to the game he grew up doing and liked.

“There’s one thing about swimming that’s type of meditative,” says Ritter, who makes use of Masters meets as a possibility to spend time together with his dad and mom, James and Susan, who additionally swim.

The Columbus Sharks Masters member gained the boys’s 35-39 100 freestyle with a time of 51.45, his second nationwide championship of the meet and a USMS document pending verification. (He additionally gained the 50 freestyle with a 23.
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Ritter, 36, credit one in every of his favourite check units for his success: 10 or 12 x 100s on 2:15, alternating one quick and one simple on 2:15. His aim time for his quick 100s is 50 seconds.

“If you’re coaching for the 100, it’s a must to have a level of depth in follow,” he says. “You may’t simply cruise up and down and have a very good 100. I’m capable of simulate how I wish to race the 100.”

Ritter says he leaves early on the straightforward 100s, doing the primary 25 kick earlier than swimming the ultimate 75. The restoration swims, he believes, are important to a profitable set.

“I wish to follow excellent method when my coronary heart fee is absolutely excessive,” he says. “That simulates the final 25 [of a 100] when your stroke is falling necessary. Should you can maintain your stroke collectively when your coronary heart’s beating out of your chest and also you’re respiratory laborious, you’re writing actually good habits for once you’re on the finish of your race.”

USMS Data Damaged on Day 3

  • Adam Ritter, Columbus Sharks Masters: males’s 35-39 100 freestyle (51.45, USMS document)
  • Laura Val, Tamalpais Aquatic Masters: girls’s 70-74 100 freestyle (1:06.90, FINA Masters world document and USMS document)
  • Diann Uustal, Sarasota Sharks: girls’s 75-79 100 freestyle (1:17.38, FINA Masters world document and USMS document)
  • Mike Freshley, Sarasota Sharks: males’s 80-84 200 breaststroke (3:34.04, USMS document)
  • Charlotte Davis, Tamalpais Aquatic Masters: girls’s 70-74 200 breaststroke (USMS document)
  • Laura Val, Tamalpais Aquatic Masters: girls’s 70-74 50 backstroke (FINA Masters world document and USMS document)
  • Diann Uustal, Sarasota Sharks: girls’s 75-79 50 backstroke (FINA Masters world document and USMS document)
  • Lawrence Day, Michigan Masters: males’s 70-74 200 butterfly (FINA Masters world document and USMS document)
  • Tamalpais Aquatic Masters: combined 280-319 200 freestyle relay (2:03.33, FINA Masters world document and USMS document)

Be aware: All data are topic to alter pending verification.

— The above press launch was posted by Swimming World at the side of USMS. For press releases and promoting inquiries please contact


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