The final sprint isn't just about stamina! Revealing the exclusive final sprint drill
Hello everyone, it's Yoshi, the Flipper President!
Today is Monday's "Technical Monday"!
This might be sudden, but have you ever experienced something like this?
“I was doing well in the first half of the race, but I got passed all at once in the second half...”
“I can swim to the end during practice, but I lose speed when it comes to the competition...”
“I was neck and neck with the swimmer next to me in the first half, but before I knew it, they had pulled way ahead...”
If even one of these applies to you, you absolutely must read today's post to the end.
Because the cause of that "loss of speed" and the solution might becompletely differentfrom what you think...!
The shocking truth that it wasn't "lack of stamina"
“The reason I'm weak in the second half is because I'm not practicing enough.”
“I need to build more endurance.”
“I have to swim with grit and tenacity until the end.”
I used to think the exact same thing.
But, as I actually raced against international swimmers many times, I realized something at one point.
In the first half, we were evenly matched, and sometimes I was even swimming at a faster pace.
“I might be able to do it today!”
No sooner had I thought that, when we moved into the second half, I was suddenly left behind... And when I touched the wall and looked at the time, there was a huge gap of 3 seconds, sometimes even 5 seconds...
“Why...? It felt so good in the first half...”
This question ended up fundamentally changing the way I swim.
The common sense of the Japanese was actually "nonsense"
As I continued my analysis, a shocking fact came to light.
The very common sense that "most Japanese people fall into the trap of trying hard in the first half and hanging on in the second half" was wrong.
For example, let's compare a 200m race to driving a car.
The Japanese pattern🏎️
First half: Go full throttle
Second half: Running out of gas, so keep running somehow with sheer willpower
Pattern of international athletes 🚘
First half: Run efficiently while considering fuel economy
Second half: Still have energy left, so speed up and use it all at the end
You can imagine which one reaches the finish line faster, right?
But when it comes to swimming, for some reason, many people are convinced that "going fast in the first half and hanging on in the second half" is the right way.
The scientific reason why muscles "stop moving"
"But, if I just try my best with spirit until the end..."
You might think so, but unfortunately, there is a wall in the human body that simply cannot be overcome.
If you go too fast in the first half, a substance known to everyone as "lactic acid" accumulates in your muscles. To use an analogy, this is like a state where "rust" accumulates in an engine.
No matter how much spirit you put into it, a rusted engine cannot increase its RPM.
"Huh? My legs feel heavy..."
"I can't reach my usual speed..."
"My head knows what to do, but my body won't follow..."
These are all caused by "trying too hard" in the first half.
The "real reason" why international athletes are strong in the second half
So, why can international athletes increase their speed in the second half?
I believe the hint lies in the "technique of the final sprint."
They are not just saving their energy for the second half. They are intentionally and systematically preparing for the final sprint.
Change from tomorrow! "Gear change practice method"
"I understand the logic, but what should I specifically do?"
For those of you who feel that way, let me teach you the "final sprint-specific training method" that I actually use to coach my athletes!
For sprinters: "35-15"
Menu: 50m x 4-6 reps
First 35m: Swim at 60-70% effort, focusing on form
Last 15m: Increase output to 100% all at once!
⚠️ This is important!
It's not about going hard from a standstill! It's a drill where you shift from a state of swimming with moderate effort—meaning you are already moving—and shift gears up by 2-3 levels instantly.
To use a car analogy, it's the feeling of accelerating from 60 km/h to 120 km/h in an instant.
For middle and long-distance swimmers: "75-25"
Menu: 100m x 4-8 reps
First 75m: Swim at 60-70% speed while focusing on form
Last 25m: Once you cross the 25m mark, shift gears instantly and switch to your maximum tempo for a sprint!
Point:
Focus on a "gear change that makes you look like a different person." Don't increase it gradually; aim for an instantaneous change so dramatic that onlookers will be surprised and ask, "Wait, did they just become a different person?!"
Why is this training effective?
The wonderful thing about this training is that it replicates actual race conditions.
In a race, you perform your final sprint from a state of being somewhat fatigued, right? That's why we create the same situation in training.
Furthermore, by continuing this training, you will:
✅ Maintain technique even in a fatigued state
✅ Acquire the ability to intentionally change speed
✅ Eliminate fear of the final sprint
✅ Improve decision-making in the latter half of a race
✅ Develop a powerful touch
This week's practical challenge
Theory alone won't change anything. Please try this out in your training this week!
<Step 1>
Incorporate the above menu for one set in your next practice
<Step 2>
Swim while being conscious of the moment you shift gears
<Step 3>
Note down changes in your times and sensations
⚠️Important Note
It is perfectly normal to be "bad at gear changing" at first. Don't panic, but don't be satisfied with your current state either; keep incorporating these techniques and you will improve little by little.
Your potential is limitless!
To you, who thinks you are "weak in the second half."
That is by no means a matter of talent. You just didn't know the right way.
Personally, since I mastered this method, my stability in the second half of races has improved dramatically. The athletes I coach also unanimously say, "Maintaining speed in the second half has become easier" and "I'm no longer afraid of the finish."
You can definitely change too! I hope that tomorrow's practice will be the first step in changing your swimming.
With that said, thank you for reading this far again.
If you thought this content was good or want to try it out, I would be happy if you could support me with a "Like❤️," "Follow✅," "Share♻️," or "Tip💙"...!
Also, if you have any impressions after actually trying it in practice, or any questions like "I didn't understand this part," please let me know in the "comments section"!
See you next time!
See ya~
Finswimming Specialist
Finhin President Yoshihide Sekino
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