⚡️ Sprint Strategy for 50s: Why Every Stroke Matters

May 20, 2025

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From the start to the finish, every stroke counts. Let’s break down how to race smarter, not just harder.

Phase 1: The Start + Breakout

✅ Why it matters:
The start is the fastest point in your race
If your breakout is off, you’re playing catch-up the entire race.

✅ What to focus on:

  • Fast reaction + clean entry

  • 5–7 tight dolphin kicks

  • Breakout into your stroke, no glide

Your race starts before your arms even move.

Phase 2: Stroke Execution

✅ Why it matters:
In a 50, every stroke is visible on the clock.
Rushing = shorter distance per stroke = slower overall speed.

✅ What to focus on:

  • Keep your stroke long but fast

  • Sync your kick with your pull

  • Drive forward, not just up and down

Cleaner strokes beat sloppy speed every time

Phase 3: The Finish

✅ Why it matters:
Most swimmers look up or take an extra breath at the finish, costing precious time

✅ What to focus on:

  • No breathing inside the last 5–7m

  • Keep your head low

  • Accelerate through the wall, don’t reach for it

The last stroke matters as much as the first

Need Personalized Help?

Want to fine-tune your stroke and drop time? 🏊‍♂️

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➡️ Ready for a custom game plan to swim faster? Check out our virtual coaching packages here:

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With 40+ years of coaching, we help swimmers unlock their potential with personalized coaching and cutting-edge training. Our programs are designed for rapid progress, so you can reach your goals faster than ever.

The 50 isn’t just a sprint, it’s a series of perfect details.
Start clean, hold your form, and finish without hesitation.

Stay fast,
The Swim Trident USA Team

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