In a 100-meter race in a 25-meter pool, what speed should I aim for? I usually swim the first lap at a moderate pace, then go faster on the second and third laps, and slow down a bit on the last lap. But it feels like I’m not getting it right. How fast should I go for each lap? I’m sorry if my English isn’t perfect; I’m Italian and still learning.
Go full speed if it’s a race
Arlo said:
Go full speed if it’s a race
Yeah, I agree, it’s a sprint! Even though it is a short race, you might need to work on your endurance so you can swim hard for around a minute.
@Dez
You mean 2 minutes, right? Right?!? cries middle-aged man tears
Emlyn said:
@Dez
You mean 2 minutes, right? Right?!? cries middle-aged man tears
Um, I guess so… The time depends on your age (I’m 62) and skill level. I usually don’t share my goals because honestly, no one really cares how fast or slow I swim or how much I can lift or run. I set my own goals to have something to aim for, otherwise, it just feels like exercising forever. Goals help me stay motivated.
I have many years of swimming experience, but I just started swimming again last summer after a ten-year break from swimming and nearly thirty years since competing. Age, weight, and injuries have made it harder for me to achieve my goals as quickly as I would like.
It’s four laps, man. Sprint the whole thing!
Mal said:
It’s four laps, man. Sprint the whole thing!
I love the little flair, “I can touch the bottom of a pool” lol A few people have told me I swim like a fish. I can even sit cross-legged at the bottom of the pool and spin around like a dolphin, and if I have enough energy, jump out of the water like one 
You need to work on being able to swim the whole thing at pretty much max speed.
I don’t get the question. Just swim as fast as you can. You need to practice to figure out what that means for you. Like others said, 100 meters is almost all out, but you can’t go as fast as you would in a 50 meters sprint.
Almost full speed the whole time. Honestly, I swam my best times by holding back a tiny bit on the first 50 and then going faster on the second 50. But this might not work for everyone.
My fastest 50 scm was about 25.0 seconds, and my fastest 100 scm was around 53.5 seconds, split 25.9 to 27.6. So the first 50 was like 97% all out, basically my 50 pace while breathing every 4 strokes.
Yeah, this is a common mistake with the 100. People think it’s not a sprint because the 50 exists, but the 100 is definitely a sprint. I used to try to save some speed for the second half, but you need to swim the first 50 fast. You’ll always feel more tired on that second 50 anyway, so you need a good split in the first half. I think of it as 2x50s instead of 4x25s. My first 50 in the 100 was usually only about 1 to 1.5 seconds slower than my 50 time, and then I just do my best to bring back the second half with what I have left. This strategy isn’t always the best, like on the 4th day of a long meet or if you’re a newbie swimmer who struggles to keep a faster pace for the entire 100, but that’s how most people see the 100.
Really, it’s a full sprint. Don’t overthink pacing. If you want to pace it, aim for a negative split (go faster on the second 50).
Once you know your endurance, it just becomes full sprinting and there’s no pace other than fast.
First 50 should be easy speed, then maintain speed on the third 25, and for the last 25, really push it and hold on tight.
Tenny said:
First 50 should be easy speed, then maintain speed on the third 25, and for the last 25, really push it and hold on tight.
Why not just push it all the way?
Tenny said:
First 50 should be easy speed, then maintain speed on the third 25, and for the last 25, really push it and hold on tight.
Why not just push it all the way?
Because I’m out of shape?
@Griff
The middle part of the race tends to be slower, especially the third part. You should focus on keeping pace, so speed up before the final sprint.
Tenny said:
First 50 should be easy speed, then maintain speed on the third 25, and for the last 25, really push it and hold on tight.
Why not just push it all the way?
Because you can’t keep that pace for 100 meters. The last 50 is tough. You’ll never see a top 100 meter swimmer get their 50 meter personal best in a 100 meter race. Usually, the first 50 is fast but controlled.