These race plans were created by Seton and NCAP Coach Bryce Bohman to assist athletes and give advice on racing execution and pacing for events.
Remember you have put in the work! You have got to trust yourself to control your energy and stay on the plan!
50 Free
- Explode off start using legs AND arms
- Breathing Pattern should be either 0-1 / 1-1 / 1-2 by 25
- Make sure you know exactly where you want to take your breaths – in advance of the race
- Maintain tempo into turns and chase after that hand on turns (DON’T FLOAT INTO THE WALLS)
- Don’t take a breath out of the BREAKOUTS!
- Kick Harder the 2nd 25.
- Keep head DOWN last 8-10 yards and WIN THAT TOUCH!
- Reach on your side with the first hand that can reach the wall, even if it is your non-dominant hand
100 Free
- Explode off start using legs AND arms
- 8 – 10 Dolphin Kicks off Start
- Race your breathing pattern!! Every 4-5 NOT EVERY 3!
- 1st 25 as fast as you can go, but relaxed (95% Effort)
- Maintain tempo into turns and chase after that hand on turns (DON’T FLOAT INTO THE WALLS)
- Make sure you plan in advance for the number of dolphin kicks you want to do off each wall (3-5)
- DON’T BREATHE OUT OF BREAKOUTS!
- 2nd 25 should feel faster then 1st, start ATTACKING!
- First 50 you should flip at Best 50 Time +1 second.
- Feel yourself kicking HARDER 2nd 50.
- There should be a 1.5 second difference between 1st 50 and 2nd 50 (Example 26.0 – 27.5)
- Keep head DOWN last 8-10 yards and WIN THAT TOUCH OUT!
200 Free
- Explode off start using legs AND arms
- 8 – 10 Dolphin Kicks off Start
- Race your Breathing Pattern from the start!
- 1st 50 as fast as you can go, but relaxed (90% Effort)
- Maintain tempo into turns and chase after that hand on turns (DON’T FLOAT INTO THE WALLS)
- Make sure you pick a number of dolphin kicks you want to do off each wall (2-4)
- DON’T BREATHE OUT OF BREAKOUTS!
- 2nd 50 should feel faster than the 1st, start ATTACKING!
- 1st 100 should be best 100 Time +2 Seconds.
- Feel yourself kicking HARDER 2nd 100.
- Make 1st & 2nd 50 1 – 1.5 seconds apart
- Last 3 50’s should be the SAME TIME!
- Race Breakdown Example
- 1st 50 – 25.0
- 2nd 50 -26.5
- 3rd 50 – 26.5
- 4th 50 – 26.5
- Total = 1:44.5
- Keep head DOWN last 8-10 yards and WIN THAT TOUCH OUT!
500 Free
500 Free Preparation and Race Plan
100 Backstroke
- Stay tall and make sure feet are shoulder width apart on start
- 10 – 12 Dolphin Kicks off Start (Don’t go Past 15-meter ring)
- 1st 25 as fast as you can go, but relaxed (95% Effort)
- Arm that is not moving stays underwater our out front on breakout!
- Maintain tempo into turns and chase after that hand on turns (DON’T FLOAT INTO THE WALLS)
- Make sure you pick a number of dolphin kicks you want to do off each wall (4-6) or more if Dolphin Kick is your JAM!
- Close races are won on the 3rd wall – who will take the most pain when you all want to go to air!
- 2nd 25 should feel faster then 1st, start ATTACKING!
- First 50 you should flip at Best 50 Time +1 second.
- There should be a 1.5 second difference between 1st 50 and 2nd 50 (Example 26.0 – 27.5)
- Feel your hands moving FASTER on 2nd 50. Reminder hands need to send the least amount of time out of the water! TEMPO TEMPO TEMPO TEMPO
- SLAM THE HAND INTO THAT FINISH DON’T GLIDE IN!
- WIN THAT TOUCH!
100 Breaststroke
- Explode off start using legs AND arms
- AWESOME PULL OUT! Do that Dolphin Kick 1st!!
- Stay Wide and make sure finger tips are pointed at the side of the pool!
- Breath over those hands, keep hands away from chest and eyes DOWN on glide
- Focus on kicking feet together FAST! Remember you can’t start pulling till the feet touch!
- 1st 25 as fast as you can go, on low stroke count 5-7 strokes (90% Effort)
- Maintain tempo into turns
- Maintain tempo into turns and stay LOW on those turns and tuck the knees straight up, shoulders stay in the water! DON’T GLIDE INTO THE WALL!
- 2nd 25 should feel faster than 1st, start ATTACKING! Stroke Count should go up only 1-2 Strokes then stroke should be the same for 3rd 25!
- First 50 you should be at Best 50 Time +1 second.
- Feel yourself kicking FASTER on 2nd 50.
- There should be a 3 second difference between 1st 50 and 2nd 50 (Example 27.0 – 30.0)
- Last 15m start spinning those arms and get those HANDS ON THE WALL!!
- WIN THAT TOUCH !
100 Butterfly
- Explode off start using legs AND arms
- 10 – 12 Dolphin Kicks off Start (Don’t go Past 15m)
- RACE your breathing pattern!! 1 down 1 up or 2 down 1 up!
- 1st 25 as fast as you can go, but relaxed (95% Effort)
- Maintain tempo into turns and stay LOW on those turns and tuck the knees straight up, shoulders stay in the water! DON’T GLIDE INTO THE WALL!
- Make sure you pick a number of dolphin kicks you want to do off each wall (4-6) or more if Dolphin Kick is your JAM!
- DON’T BREATHE OUT OF THE BREAKOUT!
- 2nd 25 should feel faster then 1st, start ATTACKING!
- First 50 you should be at Best 50 Time +1 second.
- Feel your hands moving FASTER on 2nd 50.
- There should be a 3 second difference between 1st 50 and 2nd 50 (Example 27.0 – 30.0)
- SLAM THOSE HANDS INTO THAT FINISH DON’T GLIDE IN!
- WIN THAT TOUCH!
200 IM
- Explode off start using legs AND arms
- 10 – 12 Dolphin Kicks off Start (Don’t go Past 15m)
- Fly leg
- RACE your breathing pattern!! 1 down 1 up
- 1st 25 as fast as you can go, but relaxed (95% Effort)
- Maintain tempo into turns and stay LOW on those turns and tuck the knees straight up, shoulders stay in the water! DON’T GLIDE INTO THE WALL!
- Hammer Dolphin Kick off the wall (6-8 Kicks)
- Don’t Breathe on Breakout!
- Accelerate into that wall (carry speed from fly – back)
- Back leg
- Hammer Dolphin Kick
- TEMPO TEMPO!
- Needs to be FASTER than 200 Backstroke Pace!
- Accelerate into that wall (carry speed from back – breast)
- Breast leg
- AWESOME PULL OUT! Do that Dolphin Kick 1st!!
- Focus on kicking feet together FAST! Remember you can’t start pulling till the feet touch!
- Maintain tempo into turns and stay LOW on those turns and tuck the knees straight up, shoulders stay in the water! DON’T GLIDE INTO THE WALL!
- Needs to be 200 Breaststroke Pace!
- Accelerate into that wall (carry speed from breast – free)
- Free leg
- Dolphin Kick
- Race that breathing pattern!!
- BIG KICK!
- Maintain tempo into turns and stay LOW on those turns and tuck the knees straight up, shoulders stay in the water! DON’T GLIDE INTO THE WALL!
- Don’t Breathe out of Breakout!
- Keep head DOWN last 8-10 yards and
- WIN THAT TOUCH!
“Preparation and Plan is not always fun, but is essential to athletes’ success”
Five (5) P’s
- Proper
- Preparation
- Prevents
- Poor
- Performance