How to Improve my 50m Freestyle Time?

How to Improve my 50m Freestyle Time?

QUESTION:

Hi Gary,

I am just asking if just say I am already 17yrs old and I am doing a 27.5 for 50m freestyle long course. Is it possible for me to do a 25 sec next year. Just let me know if I’m raising false hopes.

Regards

Brandon

ANSWER:

Hi Brandon,

The easy answer is yes.  A drop of 2 seconds over 50 metres freestyle is very possible for a 17 year boy.  Your body will be continuing to grow and your increased strength and power will assist you to swim faster than you ever have before.

You will need to work with your coach to ensure your training program gives you the best opportunity

Your ability to improve will depend on continually improving your technique, the continued development of upper body strength and your ability to transfer any strength gains into the pool when swimming freestyle.

With your training, it is important to continue the development of your aerobic fitness as most sprinters will only take between 1 and 5 breaths in a 50m freestyle.

You also need to work on your upper body strength by doing some pull work.  I have found using a band around my feet and sprinting for 15 to 25 metres as a useful way to improve this.

Train hard and let me know how you go.

Regards

Gary

The Swimming Expert


33 Responses to “How to Improve my 50m Freestyle Time?”

  1. Emily says:

    Hi I am a 14 soon to be 15 year old sophomore. I have to fastest 50m Freestyle time in my class. I swim a 31.32 but my goal is to get it to at least 29 seconds. I work extremely hard going to every practice and just working my butt off. Ive been told that I tend to dive too deep off of the blocks and flip too early at the wall. I think that is what is making it hard for me to improve my time. How can I fix that? Like anything i can practice that can help me learn to flip closer and not dive so deep?

    Best regards

    Emily

    • Gary says:

      Hi Emily,
      Yes, practicising these two skills will help you a lot.
      I would also recommend getting someone to video you when you are doing a dive or turn and then have a look at it yourself.
      This will assist you to better understand what you are currently doing.
      As you practice these skills, video yourself again to visually see how much you have improved.
      Regards
      Gary

    • Gavvo says:

      I am 15 and my fastest time in a 50 meter short coarse is a 23.41 and the best way to improve your time is to parctice technique and just get really strong

  2. Jagpreet Singh says:

    Hi Garry Sir,

    I am 18. My best time in 50m free is 27. I need some tips so that i can clock atleat 25 or below,and I clock 37 in 50m breast stroke,please give me some tips to improve my breast stroke and clock 33 or below. Please help me sir.

    Regards

    Jagpreet Singh

  3. Gail says:

    Hi im 13 and my my most recent time that i got was from a competition a few days a go was 36.61 for 50m freestyle do you think that that is ok for my age
    i am going to train hard and not give up
    do you think it is too late to try to train for the olympics???
    Thanks

    • Gary says:

      Hi Gail, Yes, that time is fine for your age.
      If you have goals to swim really fast when you are older, you will need to increase your training and commitment to bring your time down so that eventually you are swimming under 30 seconds.
      Good luck
      Gary

  4. Tristyn says:

    Hi, I am 14 years old and I am trying to make section cuts in the 50 freestyle. The time I need to make is 26.99 or lower. I am currently at a 27.54 and I was wondering if there ante any tips you have for stroke technique. This is short course
    Thanks

    • Gary says:

      Hi Tristyn,
      The key tips for freestyle technique over 50m is to ensure you are getting a clean catch on the water out in front and really holding onto the water as you pull your body over and past your hand on each stroke. Your hand should be accelerating through the water so that the second half of your pull is faster than the first half. When you do this, make sure you retain a good hold on the water.
      The other keys to improving a 50m 50 freestyle short course is to accelerate in and out of the turn. Your first two strokes out of the turn should be very powerful. A fast start and finish in any race is a given.
      Good luck.
      Gary
      The Swimming Expert

  5. Sean says:

    Hi Garry,
    I am 14 years old and have a time of 30.33 for my 50 freestyle, I need to drop my time quickly to a 29.00 what’s the best way to do that.

    Thanks sean

    • Gary says:

      Hi Sean,
      There are a couple of things you can do Sean.
      Each time you swim, make sure that you are improving something, whether it is your start, finish, underwater butterfly kicks or freestyle swimming.
      A short term focus on improving your dive, including exploding off the blocks, entering the water through one hole, maintaining a totally streamlined position underwater and doing up to 8 very fast dolphin kicks will give you a great start.
      As you feel your body slowing down, you should be about to break the water surface and you should take at least 6 very strong strokes before taking your first breath.
      At your age, you should be able to breath at least every 6 strokes however you will need to practice this in training if you wish to do it in a race.
      Ask your coach to see if there are any improvements you can make to your underwater technique and practice doing no breathing from the flags into the wall at the end of the race.
      Please let me know how you go.
      Regards
      Gary
      The Swimming Expert

  6. bob duncan says:

    Im almost 11. My time is 51 sec. I really want to get 33 seconds for my freestyle. I want like a full proof plan ( if possible) . Please hhhhhhhhhhhelp

    • Gary says:

      Hi Bob,
      To drop your time over 18 seconds for 50m will take some time and a commitment from you to do what your coach is asking you to do.
      There is no such thing as a full proof plan in swimming so my advice is to speak to your coach, share with them what your goals are and then work out a plan together to get your 50m time under 50sec then under 45sec and so on.
      There are some good hints on freestyle that will help you at http://www.50SwimTips.com so I suggest showing one of your parents this page and they could get it for you.
      Regards
      Gary
      The Swimming Expert

  7. Adam says:

    Hi im 30 in need of advice.
    I quit swimming at 22 achieving 24.1 fc/ 26 .3 fly / 29.1 brst and 28.4 bk on 50′s lc. Ive just started getting back in the pool. Is it achieveable to get even faster despite my age as ive been told im too old to even get near my times let alone that ive been out the pool for 8yrs?

    • Gary says:

      Hi Adam, Having been out of the water for 8 years it will take some time to bring your times down close to your previous personal best times.
      Yes, it is definitely achievable to swim as fast and even faster than your times at 22 years. At 30 you have the opportunity to develop a stronger body and will probably be smarter about what you do in practice.
      Once again, it will take time.
      Regards Gary

  8. Adam says:

    Also I forgot to mention will my height make it even harder to go even faster as im training myself as im only 5ft 5! My turns are quick but im running out of ideas of how to go faster as I push myself til I have a sickly feeling as im a strong believer in no pain no gain training??

    • Gary says:

      Hi Adam, I don’t believe your height will make any difference as you would have been a similar height when you were 22 years.
      Regards
      Gary

  9. Vanda says:

    Hi Gary,

    I’m 14 years old and I’m really struggling to get sub- 29 in my 50 freestyle. I’ve been consistently hitting 29′s in galas and at training!I’m a ‘sprinter’ (according to my coach), but I’m a bit worried that I can’t get under this time. I train really hard, and I’m getting annoyed as I’m still not getting the results.What could I do in training/galas to bring this time down LC and SC?

    PLEASE HELP!!

    • Gary says:

      Hi Vanda,
      There will be times in your swimming career where you struggle to swim under a certain time for different events.
      My suggestion is to stop thinking about the outcome (swimming under 29 seconds) and focus on the process. This includes in both practice and at swim meets.
      Focus on a fast and effective start, including entering the water through one hole and improving the speed of your butterfly kicks under water. Continue to work on developing long strong strokes and accelerating your hand through the water on each stroke so that you surge forward on every stroke. Also develop your breathing by breathing every 6, 7 or 8 strokes when doing 50s in practice so that when you come to a race, you do not have to take as many breaths.
      When you race, focus on these aspects of your race and the time will come.
      Please let me know how you go over the next 3 months. Please check out http://www.50SwimTips.com if you want more hints to improve your swimming.
      Regards
      Gary

  10. A.J. says:

    Hi Gary,

    I just clocked a 44.23 on the 50 yard freestyle. Personal Best!!!

    Is this a good time, and could i qualify for the 2016 olympics?

    • Gary says:

      Hi AJ, It really depends how old you are to be able to determine if it is a good time. Your first goal should be to break 40 seconds and then 35 seconds for starters. You can pick up some free tips at http://www.50SwimTips.com to help improve your swimming.
      Regards
      Gary

  11. Jessica says:

    Hello, i’ve been swimming for half a year now (im 13) and my time is 34.56 for 50 free yards and i really want to reach below 30 seconds tips?

    • Gary says:

      Hi Jessica,
      That is very good swimming for someone who has only been swimming for 6 months. Keep working on your skills including starts and fast dolphin kick under water. Developing your technique and some more strength during the under water pull will also helps you bring your goal down to your goal time.
      Regards
      Gary

  12. Matt says:

    hi gary, i’m 13 and my time for a 50m freestyle is around 32 seconds according to my last official time, but i feel like i have now gotten it down to 30. any tips for getting down to 29? i really want to get down.

    • Gary says:

      Hi Matt,
      Rather than focusing on the outcome (swimming under 30 seconds), focus on the process of what you are doing every day. Improve your start, streamline and under water kick will set you up for a good race. Work in practice on getting a further distance forward on each arm stroke and hold a strong pace for the last 15m of your 50m races.
      Good luck
      Gary

  13. Martin says:

    Hi Gary i’m 21 and i currently go 25.24 for 50m free, i have been injured this year and am hoping to get down to a 24 as soon as i can, do you know some key area’s where i can make that leap….iseem to of hit this plateau the past couple of years.Thanks

    • Gary says:

      Hi Martin,
      It’s time to do some really specific work with your coach. Once you start swimming under 25 seconds, everything you do in a race is important.
      You can work on things like improving your first 15m of a race, do some power pull sets over short distances and work on controlling your breathing so that you only need to breath 1, 2 or at the most 3 times in 50m.
      Your coach will be able to help you with these and other suggestions.
      Regards
      Gary

  14. Mukesh says:

    My Time Is 29.00 And I want 25 In Present Year

    • Gary says:

      Hi Mukesh,
      That is an ambitious goal however with a lot of hard work and focus on skill and technique it is possible.
      Good Luck
      Gary

  15. Chad says:

    Hi I am Chad, and I swam jv for my school up until this incoming season. I’d like a little bit of in put on how I can go from a 23.8 50 free to a 21 or 20, so I can compete in varsity, like what to train and how to train my body.

    • Gary says:

      Hi Chad,
      My suggestion is to talk to a coach in your area who works with male sprinters. They will be able to guide you on the best ways to improve your power and speed through the water.
      Cheers
      Gary

  16. Lauren says:

    I am going to a champ meet in 3 days and I currently have a 31 low in the 50 free long course and I would like to make zones (the whole East coast of the u.s.) which is a mid 29 and I haven’t swam a best time in that event in about a month so I feel very hopeful, I have a lot of motivation and competition from my friends and team mates I just gotta do it but I was wondering if there is any ways I can work on my breathing or anything else that will help me achieve my goal. I turned 13 two months ago, I’m 5,4′ and on probably the most known and best team in the county.

    • Gary says:

      Hi Lauren,
      Good luck at the Championship meet. It sounds like you have the right mindset to swim really fast.
      When you are racing, blow out slowly and then take a good strong breath in and blow out slowly again.
      Focus on being strong with your under water arm pull and fast kicking. You can do it!
      Cheers
      Gary

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