Need suggestions for improving my 500 free.
A little background: 52 year old male. been swimming again for about a year. up to 3500-4000 6 times a week. 5'10", 172 lbs (down from 195 when starting:)). Went to first masters meet last weekend. happy with times except 500. wanted to go 1:15,1:20,1:20,1:20,1:15. Went a 6:52 instead. 1:13, 1:26, 1:26, 1:27, 1:20. so about 43's per 50. swam the 1650 and went 44.5's per 50. (24:14). 50 free was 28secs. Even after swimming a year, pulls are faster than swims.
Usual workout is 1650 warmup, 5x100s on 2 pull (~1:11s), 5x100s on 2 swim (~1:13s), 1x500 kick, 12x50's IM on 1:15, 10x25's no breathers free/fly. breath every 2 in the 500. breath 2/3 on the 1650 (no legs hardly). high exertion difference for only 1.5 second difference per 50.
personal bests were 49 100 free, 4:59 500 free at age 20.
worried a bit about heart rate max. even though 52 no problem hitting 180 on tough sets (if I shorten rest on 100s). Is that too high for 52? I thought 220-age should be about max.
started swimming with a masters group 2 weeks ago but can only go on Saturdays.
I'm guessing shorter rest on the 100's.
(all distances are SCY)
Thanks
What are you hitting heart rate wise on your average 5x100 on 2 holding 1:13s?
My first thought is that to average under 1:20 for a 500 you definitely need to be able to hold that pace for repeat 100s on a shorter rest interval (like, 1:35 or 1:40). But with heart rate numbers like that... 180 is almost anaerobic range. Probably is at 52 y/o. Need to get that sorted out first, might be an efficiency thing if it isn't medical.
What are you hitting heart rate wise on your average 5x100 on 2 holding 1:13s?
My first thought is that to average under 1:20 for a 500 you definitely need to be able to hold that pace for repeat 100s on a shorter rest interval (like, 1:35 or 1:40). But with heart rate numbers like that... 180 is almost anaerobic range. Probably is at 52 y/o. Need to get that sorted out first, might be an efficiency thing if it isn't medical.
