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.
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.
Haha, might help if I read your original post more carefully...I breezed through it and thought you were currently at a 5:01, not a 5:10. In that case, I'd say adjust the goal times in my sets to a 1:02 or 1:03 pace. Those times are for if you're doing true race pace training. If you want to just do "fast" training, then I'd say your goal times would be a 1:06-1:07 pace. As you get faster, then you could start working those goal paces down to the times I initially listed.
An alternative for the last two sets could be:
-9x200 as 3 sets of 3x200, with each set being 1 on 2:30, 1 on 2:20, 1 on 2:10.
-1x400, 1x300, 1x200 on the intervals listed. Go through that set twice.
...oh, and make sure the guards at your pool have 911 on speed dial! :D
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.
Haha, might help if I read your original post more carefully...I breezed through it and thought you were currently at a 5:01, not a 5:10. In that case, I'd say adjust the goal times in my sets to a 1:02 or 1:03 pace. Those times are for if you're doing true race pace training. If you want to just do "fast" training, then I'd say your goal times would be a 1:06-1:07 pace. As you get faster, then you could start working those goal paces down to the times I initially listed.
An alternative for the last two sets could be:
-9x200 as 3 sets of 3x200, with each set being 1 on 2:30, 1 on 2:20, 1 on 2:10.
-1x400, 1x300, 1x200 on the intervals listed. Go through that set twice.
...oh, and make sure the guards at your pool have 911 on speed dial! :D
