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.
Hi,
You want to see if you can break 5 minutes for a 500 free.
you've been 5:10.. you think I can do better.
what are some good workouts/drills that you can do to
A) increase raw speed, SPRINT with rest
B) increase endurance, Do longer sets, aerobic set and speed work.
what were your splits in your 5:10 500?
What are your recent times for 50, 100, 200, & 1000
what suit did you wear
Tell us about your training
x per week
sets
yards per practice
times in practice
...
You can Swim Faster Faster
Hi Ande,
Here's a link to one of my typical 500 free splits:
www.usms.org/.../swim.php
In my opinion, my biggest weakness is that I don't have much in the way of raw speed. On a good day, I can go around 1:56-1:57 in a 200 free, and about :55 for a 100. On the other hand, I have pretty good endurance, with a 1000 free time of 10:48.
I train 4-5 times a week, about 4000-4500 yds each workout. I also lift weights 2-3x per week and do a lot of running and cycling.
Hi,
You want to see if you can break 5 minutes for a 500 free.
you've been 5:10.. you think I can do better.
what are some good workouts/drills that you can do to
A) increase raw speed, SPRINT with rest
B) increase endurance, Do longer sets, aerobic set and speed work.
what were your splits in your 5:10 500?
What are your recent times for 50, 100, 200, & 1000
what suit did you wear
Tell us about your training
x per week
sets
yards per practice
times in practice
...
You can Swim Faster Faster
Hi Ande,
Here's a link to one of my typical 500 free splits:
www.usms.org/.../swim.php
In my opinion, my biggest weakness is that I don't have much in the way of raw speed. On a good day, I can go around 1:56-1:57 in a 200 free, and about :55 for a 100. On the other hand, I have pretty good endurance, with a 1000 free time of 10:48.
I train 4-5 times a week, about 4000-4500 yds each workout. I also lift weights 2-3x per week and do a lot of running and cycling.
