{"id":482620,"date":"2021-07-24T14:46:52","date_gmt":"2021-07-24T21:46:52","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=482620"},"modified":"2021-07-24T14:46:52","modified_gmt":"2021-07-24T21:46:52","slug":"us-masters-nationals-day-4-recap-national-champions-share-advice-for-50-freestyle","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/us-masters-nationals-day-4-recap-national-champions-share-advice-for-50-freestyle\/","title":{"rendered":"US Masters Nationals Day 4 Recap: National Champions Share Advice for 50 Freestyle"},"content":{"rendered":"<p><strong><em>US Masters Nationals Day 4 Recap: National Champions Share Advice for the 50 Freestyle<\/em><\/strong><\/p>\n<p><em>By Daniel Paulling<\/em><\/p>\n<p>The 50 freestyle is the fastest race in swimming and often decided by hundredths of a second. This makes it exciting to watch but perhaps stressful to swim. Because of the small margin for error, one mistake can be the difference between first and second or hitting your personal best.<\/p>\n<p>If you want to swim a faster 50 freestyle, here are tips from three swimmers who won national championships in the event on Saturday, the fourth day of the U.S. Masters Swimming Short Course National Championship in Greensboro, North Carolina.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Take Advantage of Equipment<\/strong><\/p>\n<p>Equipment has been the key to <strong>Carly Tanner<\/strong>\u2019s training for the 50 freestyle.<\/p>\n<p>One set she does often is four times through 2 x 25s drill and 2 x 25s swim on 20 seconds rest. The drills are what she calls power-based drills, such as taking powerful strokes with just one arm, and the swims are 10 to 12\u00bd yards sprint.<\/p>\n<p>Tanner mixes up the equipment she uses within each round. She\u2019ll use a large parachute for a round of 25s drill and then a smaller parachute for the 25s swim that follow and then use the smaller parachute for the next set of drills and no equipment for the 25s swim.<\/p>\n<p>Variety is important, the North Carolina Masters Swimming member believes.<\/p>\n<p>\u201cMixing in different progressions, it kind of keeps your muscles reacting,\u201d says Tanner, who went a 23.74 on Saturday. \u201cI feel like doing the same thing over and over again, your body just kind of gets used to it. You\u2019re not hitting that next level, so mixing it in and doing different lengths and intensities has been good.<\/p>\n<p>\u201cDoing those shorter blasts kind of allows you to do 110%, and then the next time you do it, you can use that intensity and then on the 10-yard blast hit that next level. It\u2019s building up that top speed, which I think is really hard to do if you\u2019re doing a lot of yardage.\u201d<\/p>\n<p>Tanner, 30, also loves using short-bladed fins for underwater kick sets, saying they help her engage her hips more; paddles because they help her build strength; and a snorkel because it allows her to keep her head down and focus solely on her arm placement.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Hit the Weight Room<\/strong><\/p>\n<p><strong>Bruce Kone<\/strong> swam distance events until deciding to become a sprinter five years ago. One of the biggest keys to his transition, he believes, has been lifting weights.<\/p>\n<p>The 63-year-old does strength and conditioning workouts three times a week, breaking his routine into blocks of several weeks. One block features building strength by doing bench presses and Olympic lifts such as squats and deadlifts. He pairs those exercises with a plyometric exercise during another block, and then he\u2019ll do a block of solely speed-based exercises such as 10-yard dashes, broad jumps, plyometric jumps, and clap push-ups.<\/p>\n<p>\u2022 <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/category\/masters\" target=\"_blank\" rel=\"noopener\">More Masters coverage<\/a><\/p>\n<p>It&#8217;s hard to argue with the results. Kone, who went a 23.66 on Saturday, has routinely recorded Top 10 times in the 50s of all four strokes since he began his new routine and holds five USMS records, all of which are in 50s.<\/p>\n<p>To create what he describes as his \u201cvery debilitating\u201d weightlifting routine, Kone, an unattached member within the Gulf LMSC, reached out to several strength and conditioning specialists for help.<\/p>\n<p>Although he only does between 600 and 1,000 yards three or four times a week, he focuses on building power through his work with power cords and parachutes and swimming at top speed. He describes himself as much stronger than he\u2019s been in a long time.<\/p>\n<p>\u201cI do feel it in the water,\u201d Kone says. \u201cI feel it off the blocks, feel it off the walls and breakouts and underwaters.\u201d<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Build Your Lung Strength<\/strong><\/p>\n<p>Swim Kentucky Masters member <strong>Penny Noyes<\/strong> used to take two or three breaths during her 50 freestyle. Now, she takes none, following the example set by the fastest swimmers in the world.<\/p>\n<p>\u201cIf I take a breath, it\u2019s like taking one bite of ice cream,\u201d Noyes says. \u201cI can\u2019t take one bit of ice cream. I have to have a whole bowl. As soon as I breathe, I feel like I have to breathe more.\u201d<\/p>\n<p>To build her lung strength, she usually does 3 x 100s kick on 1:30 with fins or 2:00 without and then 4 x 25s on 30 seconds. She focuses on doing good underwater kicks during the 25s, sometimes going all the way underwater and sometimes doing a few underwater kicks and then working on her breakout. (She recommends intervals that only allow you about 10 seconds rest on the 100s and 25s.)<\/p>\n<p>When she\u2019s swimming the 50 freestyle now, she doesn\u2019t think about needing to take a breath, says Noyes, who holds 15 USMS records and seven FINA Masters world records. Instead, she\u2019s focused on getting to the finish as quickly as possible.<\/p>\n<p>\u201cYou\u2019re not going into oxygen debt in that amount of time,\u201d says Noyes, 66, who went a 26.83 on Saturday. \u201cI was just talking to my friend about it, and she\u2019s in her 70s. She said, \u2018You might have to rethink that in about 10 years.\u2019 It\u2019s true. I might have to.\u201d<\/p>\n<p>&nbsp;<\/p>\n<p><strong>USMS Records Broken<\/strong><\/p>\n<p><strong>David Guthrie<\/strong>, Rice Aquatic Masters: men\u2019s 60-64 50 breaststroke (28.20)<br \/>\n<strong>Richard McClow<\/strong>, Libertyville Masters: men\u2019s 90-94 50 breaststroke (52.10)<br \/>\n<strong>Steve Hiltabiddle<\/strong>, Colonials 1776: men\u2019s 55-59 100 butterfly (53.32)<br \/>\n<em>Note: All records are subject to change pending verification.<\/em><\/p>\n<p>\u2014 The above press release was posted by Swimming World in conjunction with US Masters Swimming. For press releases and advertising inquiries please contact Advertising@SwimmingWorld.com.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>US Masters Nationals Day 4 Recap: National Champions Share Advice for the 50 Freestyle By Daniel Paulling The 50 freestyle is the fastest race in swimming and often decided by<\/p>\n","protected":false},"author":3915,"featured_media":253404,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[9],"tags":[65813,4471],"class_list":["post-482620","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-masters","tag-us-masters-swimming","tag-usms"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Masters Nationals Day 4 Recap: National Champions Share Advice for 50<\/title>\r\n<meta name=\"description\" content=\"US Masters Nationals Day 4 Recap: National Champions Share Advice for the 50 Freestyle. 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A recap of the fourth day of USMS nationals.\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/us-masters-nationals-day-4-recap-national-champions-share-advice-for-50-freestyle\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2021-07-24T21:46:52+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/04\/usms-spring-nationals.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\r\n\t<meta property=\"og:image:height\" content=\"800\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"Dan D&#039;Addona \u2014\u00a0Swimming World Managing Editor\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:creator\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:site\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dan D&#039;Addona \u2014\u00a0Swimming World Managing Editor\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/us-masters-nationals-day-4-recap-national-champions-share-advice-for-50-freestyle\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/us-masters-nationals-day-4-recap-national-champions-share-advice-for-50-freestyle\/\"},\"author\":{\"name\":\"Dan D'Addona \u2014\u00a0Swimming World Managing Editor\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/ef4e84c32e2bc4f10b0e5ed1fda25d04\"},\"headline\":\"US Masters Nationals Day 4 Recap: National Champions Share Advice for 50 Freestyle\",\"datePublished\":\"2021-07-24T21:46:52+00:00\",\"dateModified\":\"2021-07-24T21:46:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/us-masters-nationals-day-4-recap-national-champions-share-advice-for-50-freestyle\/\"},\"wordCount\":946,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/us-masters-nationals-day-4-recap-national-champions-share-advice-for-50-freestyle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/04\/usms-spring-nationals.jpg\",\"keywords\":[\"US Masters Swimming\",\"USMS\"],\"articleSection\":[\"Masters\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.swimmingworldmagazine.com\/news\/us-masters-nationals-day-4-recap-national-champions-share-advice-for-50-freestyle\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/us-masters-nationals-day-4-recap-national-champions-share-advice-for-50-freestyle\/\",\"url\":\"https:\/\/www.swimmingworldmagazine.com\/news\/us-masters-nationals-day-4-recap-national-champions-share-advice-for-50-freestyle\/\",\"name\":\"Masters Nationals Day 4 Recap: National Champions Share Advice for 50\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/us-masters-nationals-day-4-recap-national-champions-share-advice-for-50-freestyle\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/us-masters-nationals-day-4-recap-national-champions-share-advice-for-50-freestyle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/04\/usms-spring-nationals.jpg\",\"datePublished\":\"2021-07-24T21:46:52+00:00\",\"dateModified\":\"2021-07-24T21:46:52+00:00\",\"description\":\"US Masters Nationals Day 4 Recap: National Champions Share Advice for the 50 Freestyle. 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