Swimming the 50 freestyle is one of the most thrilling events in the pool. It’s fast, intense, and over in the blink of an eye. But mastering it? That takes strategy. Whether you’re chasing a sub-30-second time or just want to finish strong without running out of gas, you need more than just raw speed.
This guide will walk you through how to swim a faster 50 freestyle using smart technique, strategic breathing, and sprint-focused training. Let’s break it down.
Why Breaking Down the 50 Freestyle Matters
Elite swimmers know that the 50-meter race isn’t just one sprint from start to finish. It’s made up of key segments that require focus and control.
For Short Course (25m pool):
- Start: 0-15m
- Turn: 15-35m
- Finish: 35-50m
For Long Course (50m pool):
- Start & Breakout: 0-15m
- Speed Carry: 15-25m
- Maintenance: 25-40m
- Final Sprint: 40-50m
Segmenting your swim like this allows you to pinpoint weak spots. Struggling with your breakout? You’re losing momentum early. Losing steam in the final 10 meters? That’s your speed maintenance zone calling for attention.
Streamline and Breakouts: Your Foundation for Speed
Your streamline is your foundation for speed. The first 15 meters of your race, whether in short course or long course, are critical. A tight streamline and a powerful breakout can give you the edge.
Practice explosive starts with dolphin kicks off the wall or block. Film yourself. Are your arms locked in a tight line? Are your dolphin kicks snappy and well-timed? Little adjustments here can lead to big drops in time.
Breathing Strategy: The Silent Killer of Speed
Breathing is the silent killer of speed in a sprint. Every breath you take breaks your streamline and slows you down. But skipping too many can leave you gasping.Short Course Strategy:
- Take no more than 4 controlled breaths
- Place them wisely: after the dive, mid-pool, post-turn, and 7-10m from the wall
Long Course Strategy:
- Plan for 5 total breaths
- First breath after 4 strokes, then every 6-8 strokes
- Avoid excessive breathing in the final 25m
Breathing should be rhythmic, rehearsed, and calm, never rushed or reactive.
Train for Speed Maintenance, Not Just Speed
The fastest sprinters aren’t just explosive; they know how to hold speed under fatigue. That means training for speed endurance.Target Pacing:
To break 30 seconds:
- First 25m: ~14.0s
- Second 25m: ~15.5s
- That’s a 10% drop-off—standard even at elite levels
Compare with world-class sprinters like Jordan Crooks, who maintains an 8% drop-off over a 50. Your goal? Close that gap with training.
You can only get there with deliberate, race-specific training.
How to Train for Sprint Swimming Mastery
You can’t sprint well by swimming long and slow. Sprint-specific sets teach your body to handle high speeds with good form.
Try These Sets:
- 4×100 Freestyle @ 2:00
- Avg pace: ~1:20/100m (20s per 25m)
- 16×25 Freestyle @ :40
- Avg pace: ~15s per 25m (25% faster)
Same distance, different intent. You’re training your body to sustain speed, not just survive the set.
In a long course pool?
- 8×50 Freestyle with Negative Splits
- Cruise the first 25
- Sprint the second 25
- This simulates the fatigue and speed drop of the actual race
The Wall: Your Secret Weapon in Short Course
In short course pools, the wall is a game-changer. A fast, explosive flip turn gives you a speed boost that long course swimmers don’t get.
If your turn is tight and your push-off strong, you’ll carry speed into the last 15 meters. A weak turn, though, will cost you the race.
Drill your turns. Aim for speed and precision. Watch video replays. Ask for feedback. Own the wall.
Final Takeaway: Focus on the Details
In a 50 freestyle, you don’t have time to recover from mistakes. Every decision—your stroke rate, your breath, your turn—impacts your final time.
To swim a faster 50 freestyle without getting tired:
- Nail your streamline and breakout
- Control your breathing rhythm
- Train your body to sustain sprint speed
- Use pacing and split data to guide your progress
Track everything. What gets measured gets improved. Whether you’re using the MySwimPro app or logging times manually, keep an eye on your metrics. You’ll not only swim faster, but smarter, too.
Want to take your sprint training to the next level? Explore sprint-specific workouts in the MySwimPro app and sync them to your smartwatch for real-time feedback in the pool.
Happy sprinting!
