ACE Championship Swimming
Race Strategies
EventStrategy
Great Kick! Breakouts! Explosive
50 Free
3-4 Breaths for the 50.
Finish
Pacing
NA
100 Free
Be out Fast. Great Kick!
Long walls with a good breakout.
Breath every 4th-5th stroke, but not into turns.
Race the last 50
Fastest 50 + 0.7
seconds/2.5 seconds
slower
200 Free
Easy Speed 1st 50, Build the second, Work the 3rd,
and then Finish!!!!
Great Kick!
Streamlines.
Breath every 3rd or 4th stroke, but not on walls
Fastest 50 + 2 seconds/even split final
three 50’s. Approx 2
seconds slower than
first 50.
500 Free
Slightly slower than easy speed for the 1st 100.
Build the second 100, then Race to the Finish!
Long Walls!
KICK!!!!
Know your Paces.
TEN 50’S SPRINT
Fastest 50 + 3/4 seconds. Hold consistent 50’s throughout.
2 seconds slower
than first 50.
1000 Free
Slightly slower than easy speed for the first 200.
Hold the next 300, then descend the remaining 500.
Long Walls!
KICK!!!!
Know your Paces.
Fastest 50 + 4/5
seconds. Hold consistent for remaining
first 500, then build.
50’s should be 2-3
seconds slower than
first 50
100 Fly
Think 50 + 2x25’s. Easy speed out, then fast third 25,
with a great finishing 25.
Don’t breath off walls.
One up, One Down Breathing
Press the chest, and let the upper body dominate.
Long Neck, keep the head low to the water to breath.
Fastest 50 + 0.7 seconds/3-3.5 seconds
slower
100 Back
Kick up on the surface.
Strong relaxed body position.
High shoulders and roll with the belly button
Be out fast and KICK!
Fastest 50 + 0.7 seconds/1.5-2 seconds
slower
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ACE Championship Swimming
Race Strategies - Continued
EventStrategy
Fast hands and keep head, shoulders and
100 Breast
hands moving forward.
Good pullouts!
Finish the kick.
Timing is everything.
Good gliding is essential.
Pacing
Fastest 50 + 0.7 seconds/3-3.5 seconds
slower
200 IM
Upper body dominates the fly timing.
Build the kick during the backstroke, good body roll
WORK THE BREAST STROKE
Strong kick to finish the freestyle...COMPETE!
Fastest 50 Fly + 1
second. Back 2 seconds off fly, Breast 4
seconds off fly, Free
even with fly
200 Back
Keep the kick up. Build throughout the 200.
Roll the body, not just the shoulders.
Keep a relaxed but strong body/head position.
Long Walls!
KICK!!!!
Same as 200 Free
200 Fly
Easy speed going out for the first 100, build the 3rd 50
then race the last 50.
Breath One up, One down.
Do not breath off walls.
Press the chest, and keep the body on top of the water.
Long Neck, keep the head low to the water to breath.
Same as 200 Free
200 Breast
Easy speed going out for the first 100, build the 3rd 50
then race the last 50. Stroke rate will increase
throughout the 200 by 50’s.
GLIDE!!!
Good Pullouts
Fast hands
Good Head position
Same as 200 Free,
except for fastest 50
+ 3 seconds
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