Shaving seconds off your 50m freestyle time is one of the most thrilling and challenging goals in swimming. Whether you’re trying to go from a 26 to a 24 or just break that 30-second barrier, the path to improvement isn’t about luck. It’s about strategy, smart training, and consistent execution. At MySwimPro, we’re passionate about helping swimmers unlock their potential and swim for life, and that starts with understanding what really works.
In a candid conversation between Coach Fares and Coach Leo, they break down what it takes to get faster in the 50 free. One of the biggest takeaways? Sprinting success isn’t about who goes the fastest off the blocks, but about who slows down the least by the end of the race. That’s where your training focus should lie.
A huge part of sprint improvement comes from dryland training. But not just any gym work. Think swim-specific movements that build real power in the water. Plyometrics, pull-ups, push-ups, and exercises that challenge your mobility and control are key. It’s not about bulking up, but about getting stronger in the right positions. You want power off the blocks, explosiveness in your turns, and strength in your underwaters. Calisthenics-based dryland routines can be incredibly effective here.
Once you get under 30 seconds, you’re entering a level where you can no longer just hope for improvement, you need to dissect your race. Know your split times at 15 meters, 25 meters, and the finish. Figure out exactly where you start to fade. Are you falling apart in the back half? Then target that section with specific training sets. It’s this level of intentionality that helps elite swimmers keep progressing.
Stroke technique matters too, and it changes based on the race distance. For example, in a 50, you may only breathe once or twice. In a 200, you’re likely breathing every two strokes, just like world-class swimmers. Why? Because oxygen fuels performance. Coaches often preach minimal breathing, but if you’re gasping by the end of a 200, you’re not doing yourself any favors. Breathing every two strokes helps you find a rhythm and maintain efficiency throughout the race.
And let’s talk tempo. Increasing stroke rate isn’t always the answer. If you’re spinning your arms faster but pulling less water, you’re not gaining speed, you’re just burning energy inefficiently. Focus on maintaining a strong distance per stroke first, then work on building tempo without sacrificing power.
Ultimately, faster swimming doesn’t come from shortcuts. It comes from smart, focused training, both in and out of the pool, and understanding how every part of your race fits together. Whether you’re a beginner or chasing elite-level times, the tools to improve are within reach.
So, what are you waiting for? Dive in, train with purpose, and let’s swim smarter together.