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.
Thanks for the suggestions. I've already done something like the first to sets you listed, but I'm not sure my almost-50 yr old cardiac system could cope with the last two. As sunruh pointed out, the AED would be getting some use.
I'll try modifying the goal times on the last two sets.
Our main set this morning:
14x100, with the following intervals:
1st: 1:30
2nd: 1:25
3rd: 1:30
4-5: 1:20
6th: 1:30
7-9: 1:10
10th: 1:30
11-14: 1:05
First time since college I've been able to make 1:05 intervals, even if it was for only 4 100's. Really good confidence builder. I've got a meet on the 21st of this month, and I want to try and go around 5:05 or so.
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.
Thanks for the suggestions. I've already done something like the first to sets you listed, but I'm not sure my almost-50 yr old cardiac system could cope with the last two. As sunruh pointed out, the AED would be getting some use.
I'll try modifying the goal times on the last two sets.
Our main set this morning:
14x100, with the following intervals:
1st: 1:30
2nd: 1:25
3rd: 1:30
4-5: 1:20
6th: 1:30
7-9: 1:10
10th: 1:30
11-14: 1:05
First time since college I've been able to make 1:05 intervals, even if it was for only 4 100's. Really good confidence builder. I've got a meet on the 21st of this month, and I want to try and go around 5:05 or so.
