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How to Swim a 100 Meter Freestyle Race in Under a Minute

Author: Skills N' TalentsTime: 2024-01-25 05:35:00

Table of Contents

Strategy to Swim 100 Meters Fast Including Core SEO Keywords

Swimming 100 meters fast requires a good strategy tailored to your capabilities. A common approach is to go at around 90% effort after the start and first turn, then build up to 100% effort in the last 25 meters. Focusing on an effective start, breakout, dolphin kicks, turns, kick, and pull throughout the race is key.

An example strategy is: good streamlined dive and first 5-6 dolphin kicks, hold 90% effort for first 75 meters while focusing on good technique, best possible flip turn, build effort without going 100% yet, then go all out the last 25 meters with powerful kick and strong pull.

Elements of an Effective Freestyle Technique

To swim 100 meters fast, these freestyle technique elements are key:

  • Clean entry and body alignment on start
  • Effective underwater dolphin kicks off every wall
  • Fast breakout into flutter kick after underwater phase
  • Strong sustained kick that engages the ankles, knees and hips
  • Full body rotation with each stroke
  • Powerful arm pull through the water
  • Fast turns with minimal slowing
  • Maintaining excellent technique and tempo throughout the race

Typical Race Plan Example

Here is an example 100 meter race plan:

  • Good dive at a 30 degree angle
  • 6 dolphin kicks underwater
  • Build to 90% effort by breakout
  • Focus on strong pull and fast kick
  • Fast flip turn with no slowing
  • Build effort to 95% after turn
  • Give 100% effort the last 25 meters
  • Maintain powerful kick through the finish

Common Problems When Trying to Break 1:00 in 100 Meters

There are several common issues swimmers face when trying to break 1:00 in the 100 meter freestyle:

Weak push off the wall - Don't get enough distance or speed from starts and turns.

Lack of strong underwater kicks - Not optimizing the underwater phase off walls.

Slowing down into the turn - Decelerating too much before the flip.

Letting the legs drop - Not maintaining a sustained fast kick throughout the race.

Focusing too much on pulling - Over-pulling can cause the hips and legs to drag.

Going out too fast - Impossible to hold the early pace and fading late.

Poor technique when tired - Rushing the stroke and not finishing each pull.

Breathing too much - Excess breathing can disrupt body position and rhythm.

Exercises to Help Improve Your Kick to Break 1:00

Improving your kick is one of the best ways to drop time in the 100 meter freestyle. A strong kick provides lift and propulsion to help you maintain speed. Work on leg endurance and kicking technique with these exercises:

Pool Kick Exercises

  • Kick on back holding board - Works kick both ways
  • Kick on back without board - Allows breathing with aligned head
  • Kick with straight knees - Feels strong kick without knee bend
  • Kick fast with tight glutes - Activates key muscles
  • Overkick drill - Fast kick with slower arm pull
  • One-arm swimming - Rotating and kicking to each side
  • Wide kick - Feel ineffective technique
  • Narrow kick - Focus on small fast kick
  • Kick holding breath - Best replicates race situation

Dryland Exercises

  • Toes to bar - Hits core muscles
  • Hanging knee raises - Alternate to toes to bar
  • Bridges - Target glutes and hamstrings
  • Hollow rock kicks - Fast tempo kick with core work
  • Deadlifts - Major muscles for kick (careful with back)

Mobility Exercises

  • Hip flexor stretches - Improve kick range of motion
  • Lizard pose - Open hips if sitting for long periods
  • Ankle stretches - Develop flexible kick
  • Hamstring stretches - Loosen up kick muscles

Tips to Help Drop More Time in 100 Meters

Here are some tips to help drop more time in the 100 meter freestyle:

  • Split 50s more evenly - Don't go out too fast or slow

  • Narrow kick slightly - Experiment to see if more effective

  • Use upper body more in underwater kicks - Generate more power

  • Breathe more to one side if it works better - Play to strengths

  • Transition faster from underwater to breakout - Don't waste time

  • Hold tempo and don't rush at the end - Stay smooth

  • Work on endurance to hold speed late in race - Build leg strength

100 Meter Freestyle Swimming Giveaway

We're giving away a freestyle swimming poster featuring an illustration of a swimmer's arm and hand positions in the water during different parts of the stroke cycle. To enter, comment guessing what swimming technique video inspired the artwork. Also share this video on your swim team's chat and send a screenshot to the provided number via WhatsApp. Good luck!


Q: What is the most important element for swimming 100m in under a minute?
A: Having a strong, fast kick throughout the entire race.

Q: What strategy should you use for racing 100m freestyle?
A: Start at 90% effort, do great flip turns, and give your all-out effort in the last 25 meters.

Q: What are some common problems swimmers face when trying to break 1:00?
A: Weak push off, lack of powerful underwater kicks, wasting time breathing, slowing before the turn, and insufficient kick.

Q: What pool exercises can help improve kick for freestyle?
A: Kicking with a board, kicking without a board, kicking with straight knees, kicking with tight glutes, overkick, one-armed kicking, wide kicks, narrow kicks, and breathless fast kicks.

Q: What dryland exercises build kick muscles?
A: Toes to bar, hanging knee raises, bridges, hollow rock kicks, and deadlifts.

Q: What mobility exercises help freestyle kick?
A: Hip flexor stretches, lizard poses, sitting on ankles, and toe touches.

Q: How can you drop more time in a 100m freestyle?
A: Swim faster first 50m, narrow your kick, powerful underwater kicks, breathe more to one side, don't wait long after turns to kick.

Q: What is the giveaway prize for this video?
A: A swimming poster giveaway for identifying the video that inspired the poster design.

Q: How do you participate in the giveaway?
A: Share the YouTube video on your swim team chat, screenshot it, and send via WhatsApp.

Q: Where can I find more resources to improve my 100m freestyle time?
A: Check the links in the video description for a free PDF swim workout and more information on upcoming swim camps.