Trying to set one solid goal for next year. After a mediocre season, I've decided to focus on one event only for next year. I want to see if I can break 5 minutes for a 500 free.
Back in my college days (almost 30 years ago), my best was a 4:47, and I would routinely swim just under 5 in most dual meets. Since I started Masters swimming 4 years ago, my best has been a 5:10. Not bad, but I think I can do better.
Now here's the question for all the middle-distance studs out there: what are some good workouts/drills that you can do to A) increase raw speed, and B) increase endurance. As I mentioned in a different thread, I have been dealing with a mild anemia issue, which I'm pretty sure has been resolved.
Here are a few sets I've had my middle distance age groupers do. I've modified the intervals and goal times to make them more applicable to you, trident.
-10x100 on 1:50, aiming for :59 or faster at the touch
-20x50 on 1:00, aiming for :29 or faster at the feet
-12x200 as 4 on 2:30, 4 on 2:20, 4 on 2:10, aiming for 30/20/10 seconds of rest
-4x400 on 8:00, aiming for 3:58 or faster; then 3x300 on 6:00, aiming for 2:57 or faster; then 2x200 on 4:00, aiming for 1:57 or faster (fyi, the pattern is a 59.5 base on the 400s, 59.0 base on the 300s, and a 58.5 base on the 200s)
Those sets all consist of race pace training, so you're going to have high lactic acid buildup. Not quite USRPT, but it's a similar principle.
Here are a few sets I've had my middle distance age groupers do. I've modified the intervals and goal times to make them more applicable to you, trident.
-10x100 on 1:50, aiming for :59 or faster at the touch
-20x50 on 1:00, aiming for :29 or faster at the feet
-12x200 as 4 on 2:30, 4 on 2:20, 4 on 2:10, aiming for 30/20/10 seconds of rest
-4x400 on 8:00, aiming for 3:58 or faster; then 3x300 on 6:00, aiming for 2:57 or faster; then 2x200 on 4:00, aiming for 1:57 or faster (fyi, the pattern is a 59.5 base on the 400s, 59.0 base on the 300s, and a 58.5 base on the 200s)
Those sets all consist of race pace training, so you're going to have high lactic acid buildup. Not quite USRPT, but it's a similar principle.
