Finishing Strong: Drills for the Final Sprint in Freestyle Races
- SG Sink Or Swim
- 13 minutes ago
- 4 min read
Mastering the Last 15 Meters — Where Races Are Won and Personal Bests Are Born
In freestyle racing, the clock doesn’t stop when you’re tired — it stops when you touch the wall. And more often than not, the difference between victory and “what if” isn’t the first 50 meters… it’s the final sprint.
Yet many swimmers fade in the last 15–25 meters: stroke rate drops, kick weakens, head lifts, and momentum dies. The reason? They haven’t trained their bodies — and minds — to finish under fatigue.
The good news? Finishing strong isn’t just grit — it’s a skill. And like any skill, it can be trained. In this guide, we’ll break down the most effective drills to build the power, technique, and mental toughness to surge when others sink.
🎯 Why the Final Sprint Is a Separate Skill
Fatigue changes everything:
Technique breaks down → dropped elbows, wide kicks
Pacing falters → deceleration instead of acceleration
Mental focus fades → panic instead of precision
Elite swimmers don’t just “try harder” at the end — they execute a rehearsed finish. And that starts in practice.
“I don’t win the first 75 meters. I win the last 5.”— Caeleb Dressel, Olympic Champion
🛠️ 5 Race-Tested Drills to Build a Killer Finish
1. “Last 25 All-Out” Rule
Purpose: Train your body to sprint when exhausted.
How to do it:
In every main set, make the final 25m of every rep an all-out sprint
Example: 6 x 100m @ 85% — last 25m at 100%
Rest: 30–60s (simulate race recovery)
🎯 Cue: “First 75: strong. Last 25: unleash.”
2. Negative Split Descending Sets
Purpose: Build pacing discipline and finishing speed.
How to do it:
💡 Teaches your body to accelerate when fatigued.
3. “Broken 50” Finish Drill
Purpose: Simulate race-day fatigue and breakout power.
How to do it:
50m = 35m easy + 15s rest + 15m ALL-OUT
The 15s rest mimics the mental “pause” before the final push
Do 6–8 reps, full recovery between
🎯 Cue: “The last 15 is your revenge lap.”
4. Kick-Only Final 15
Purpose: Build leg drive when arms are dead.
How to do it:
Swim 75m freestyle @ race pace
Last 15m: arms at sides, flutter kick only
Forces legs to maintain speed without arm propulsion
💪 Reveals if your kick is strong enough to carry you home.
5. “Blind Finish” Drill
Purpose: Sharpen wall awareness and streamline touch.
How to do it:
In the last 10m of a sprint, close your eyes
Rely on stroke count and body feel to time your finish
Touch wall in perfect streamline
🧠 Builds race-day confidence when you can’t see the wall (e.g., crowded lanes).
🧠 The Mental Game of Finishing Strong
Physical training isn’t enough. You must train your mind.
✅ Pre-race visualization:
Rehearse your perfect finish nightly: “Strong kick. High elbow. Streamline touch.”
✅ Mantras for the final 15:
“Drive and glide.”
“Smooth and strong.”
“This is mine.”
✅ Stroke counting:
Know exactly how many strokes to the wall (e.g., “3 strokes from the T”)
Prevents lifting head too early
💬 “When my lungs burn, I don’t think ‘stop’ — I think ‘one more stroke.’”— Katie Ledecky
📅 Sample “Finish Strong” Workout (45 Minutes)
Warm-Up:
600m easy + 4 x 50m drills (catch-up, side kick)
Technique Focus:
4 x 25m Fingertip Drag (high elbow recovery)
4 x 25m Streamline Push-Offs (5 dolphin kicks)
Main Set:
6 x 100m @ 85% — last 25m all-out
Rest: 45s
Focus: “Hold stroke count, increase kick”
Race Simulation:
4 x 50m Broken: 35m @ pace + 15s + 15m ALL-OUT
Rest: 90s
Cool-Down:
300m easy + 5 min stretching
⚠️ Common Finish Mistakes — And How to Fix Them
Lifting head early | Sinks hips, kills speed | Practice “blind finish” drill |
Dropping elbow | Reduces propulsion | Fingertip drag + “catch like a ladder” cue |
Slowing kick | Loses momentum | Add kick-only final 15 drill |
Holding breath | Causes panic | Exhale steadily into final strokes |
Reaching with straight arm | Creates drag | “High elbow to the wall” |
💬 Pro Tips from Champions
“My coach made me sprint the last 10 meters of every single rep. Now it’s automatic.”— Emma McKeon, Olympic Gold Medalist
“The finish isn’t the end — it’s the climax. Train it like one.”
“If you’re not gassed at the wall, you left speed in the water.”
Final Thoughts
Finishing strong isn’t about heroics — it’s about habit. It’s the result of hundreds of practiced sprints when your body begged to stop. It’s the confidence that comes from knowing, deep in your muscles, that you can accelerate when it matters most.
So the next time you push off for a set, don’t just swim to the wall.Sprint to it.Because in freestyle racing, the clock doesn’t care how fast you started —it only cares how fast you finished.
Drive. Kick. Streamline. Touch.
The last 15 meters aren’t just a distance — they’re your declaration of dominance. 💙🏊♂️
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