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 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.
swim 5 - 6x per week, do 4500 - 5000 per practice,
do some speed work, going under 5:00 in the 500 would be way easier if you could go 51 or 2 in the 100
here's your splits
01 27.75
02 57.61 29.86
03 1:28.38 30.77
04 2:00.14 31.76
05 2:31.98 31.84
06 3:04.18 32.20
07 3:36.52 32.34
08 4:08.66 32.14
09 4:39.97 31.31
10 5:10.63 30.66
2:31.98 2:38.65
6.67 difference
(try to get it closer in future races, like under 3 or 4)
No 31's or 32s
What sort of suit did you wear?
Improve your kick, it would help if you could turn on a turbo 6 beat kick for your last 50 or 100
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.
swim 5 - 6x per week, do 4500 - 5000 per practice,
do some speed work, going under 5:00 in the 500 would be way easier if you could go 51 or 2 in the 100
here's your splits
01 27.75
02 57.61 29.86
03 1:28.38 30.77
04 2:00.14 31.76
05 2:31.98 31.84
06 3:04.18 32.20
07 3:36.52 32.34
08 4:08.66 32.14
09 4:39.97 31.31
10 5:10.63 30.66
2:31.98 2:38.65
6.67 difference
(try to get it closer in future races, like under 3 or 4)
No 31's or 32s
What sort of suit did you wear?
Improve your kick, it would help if you could turn on a turbo 6 beat kick for your last 50 or 100
