50m Swimming Sprints: Power and Endurance Guide
Master the 50m swimming sprint with our expert guide. Build back strength, improve cardiovascular health, and burn calories with this high-intensity workout.
How to Perform
- Position yourself in the water against the pool wall with one hand on the edge and feet planted against the vertical surface.
- Push off the wall forcefully to initiate a streamlined glide while keeping your arms extended overhead and your chin tucked.
- Begin high-frequency freestyle strokes, focusing on a powerful catch and a full extension of the arm through the hip.
- Execute a vigorous flutter kick from the hips to maintain high body position and propel your lower body through the water.
- Maintain a steady breathing rhythm by rotating your head slightly to the side every two to three strokes without lifting it forward.
- Continue the maximum effort sprint until you reach the 50m mark, ensuring your fingers touch the wall to finish.
- Rest for 60 to 90 seconds between intervals to allow for sufficient heart rate recovery before the next sprint.
Common Mistakes
- Lifting the head too high which causes the hips and legs to sink.
- Bending the knees excessively during the kick instead of driving from the hips.
- Shortening the stroke length by failing to reach full extension at the front of the pull.
- Holding your breath rather than exhaling steadily underwater.
Muscles Worked
Primary movers
- Back
Stabilizers
- Shoulders
- Triceps
- Core
- Glutes
Related Guides
- 2 Handed Kettlebell Swing — Strength
- 3D lunge warmup — Strength
- 4-count burpees — Strength
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