Splash - March/April 2012 - (Page 10)

stARtInG BLOCKS nAtHAn ADRIAn TECHNIQUE CLIVe rose/Getty IMaGes tIPs FOR THE 50 FREESTyLE by emily sampl Check out this video of the legendary Jason Lezak sharing his tips for swimming the 50 free. B 1 2 3 elieve it or not, it takes more than just speed to excel in the 50 freestyle. Attention to detail and great technique are only two keys to a successful race. This month, Nathan Adrian, Olympian and American record holder in the 50-yard free, and Brett Hawke, Australian Olympian and head coach at Auburn University, offer their top ten tips for training for and racing the 50. trAiNiNG For the 50: Nathan: “Practice your breathing pattern/technique when going fast in practice. If this means no breath, then you should go no breath for the effort. If you usually take one breath on the second 25, then take one breath on the second 25. There is no point in practicing a race if you are not going to do it the same at the end of the season.” 1 Brett: “Put yourself in competition situations in practice so that you can test your progress under pressure. Every repeat is a chance to beat the person next to you, and winning is a habit. Try to swim with perfect technique as often as possible, so that when you turn up the power, the stroke holds together the way you have been practicing.” Nathan: “Be open to suggestions. There is always room for improvement, and nobody has the perfect technique. Listen to your coaches and peers for advice on how to clean up your technique and incorporate what they say with how you feel in the water to find a technique that makes you feel comfortable.” 2 rACiNG the 50: Brett: “Swim in your own lane. Don’t get into a match race with the person next to you. The best way to do this is to look down your lane right before the start, and block out everything else around you. You can even put your hands on the outside of your eyes to give yourself tunnel vision. Now imagine yourself flying down a one-lane pool!” Nathan: “Stick to your race plan. A lot of people ask me for advice the day of or even minutes before their 50 free race. One of the biggest mistakes made by swimmers is thinking that improvements are made on the day of the race. It is the exact opposite of that. It takes hard work and training in order to improve, and it would be selling yourself short to think that any sort of advice from me could make you faster.” Brett: “Most swimmers think you have to be pumped up before you race. I have actually found the opposite is true. The more relaxed you are, the faster you will swim. Take a deep breath before the start of the race.” 4 5 10 Brett: “Break down all of the elements of the 50 free and master each element. Start, breakout, stroke count, tempo, stroke length, body position, finish. Work on each detail as a separate component, then piece all of the components together.” Nathan: “While training, you should practice the most efficient stroke technique possible. This type of efficiency focuses on the least amount of wasted movement possible. From the time of entry to the time of exit, your hand should be propelling you only forward. You should strive to have the least side-to-side or up-anddown movement occurring from your pull.” 3 4 5 Nathan: “Do not get discouraged, and have fun. Swimming is much easier when you are happy and enjoying the process. Do not be discouraged when something does not work. Think of it as finding a way that you shouldn’t swim the 50.” Brett: “You don’t have to try to swim fast; just swim fast. Let your training take over and let yourself swim fast. Control your tempo and stroke length, and you will be amazed at how much faster you swim with less effort.” sPLAsH • March/April 2012

Table of Contents for the Digital Edition of Splash - March/April 2012

Splash - March/april 2012
Contents
Mailbag
Mike Gustafson
Swim Briefs/Justin Case
Top Ten Tweets/Point-Counterpoint
Technique
Nutrition
Strength & Conditioning
Mental Tips
Grand Prix Update
Training With
Keys to Success
Club Excellence Profile
Athletic Foodie
Your Photo
Trials Pool Finds a Home
Ah, the Memories!
NCAA Championship Preview
College Swimming Dynasties
No Cow, No Cream
Top 10 List - LCM
Interactive
Getting to Know
Swim Nut Zeke
A Swimmer You May Know
Eight Songs/best Race Ever
Plugged In
America’s Swim Team Athletes

Splash - March/April 2012

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