There are two major mistakes that most swimmers make in the 100 of any stroke, sprinting the first 25 full speed and not breathing.
Teaching the swimmer how to control the beginning of the race is key. Swimmers need to understand the importance of breathing. Except for the 50 free, breathing is one of the most important things a swimmer needs to focus on especially the first 25. Breathing begins the process of removing lactic acid from the body.
Teach your swimmer to control(speed) the first leg of the race and how it will affect their splits.
Start by having your swimmer do a 25 sprint from the block. Let’s say your swimmers time is :13 on the sprint. Have them do another 25 from the block making sure that they breath maybe 3 times and swim a controlled 13.3. This 25 isn’t a full speed sprint but maybe 90%-95%.
This will take time for them to understand and control but is key to their future sprinting especially as they age and develop.
Using the VASA ERG has helped my swimmers understand effort needed at the beginning of the swim in order to maintain and increase effort throughout the swim. The VASA reads output in effort that is measured in watts. The sets below are designed to help the swimmer understand output and effort needed. The idea is to complete the VASA ERG set first then repeat in the water. The swimmer will need a significant warm down if you have them swim immediately after the Erg sets.
The set is 4 x 100 using the VASA ERG machine followed by 4 x 100 in the water.
I have included only two of the swim videos in this collection. Please copy and paste the links below into your browser.
First 100 fly
Descending 25’s continuous. Have the swimmer watch output to control.
VASA ERG DESCEND
SWIM 100 DESCEND 25’S
Second 100 fly
25 strong (:10 rest) 50 sprint swim (:10 rest) 25 sprint. The first 25 strong is key!
VASA ERG BROKEN 100 FLY
BROKEN 100 FLY SWIM
Third 100 fly
100 fast from the block
VASA ERG 100 FAST
Fourth 100 free
100 broken as second 100
VASA ERG BROKEN 100 FREE