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
Paul,
Nice to see a post from the state where I spent alot of time. A number of comments:
- Give yourself some time. Your 20 yr old times are good times - you have the innate ability to be faster than you are right now.
- The HR rule of 220-age does not necessarily apply. When I was your age, mine would be that high. As you continue to improve fitness, it should come down. What is your resting hr? Obviously though, if you are worried, see your physician.
- The fact that you pull faster than you swim suggests your legs are low in the water which increases drag (alot) or you need to figure out how to use your back, glutes, and hamstring to keep your legs higher. The good thing is that Barb Scouler and Carrie Stolar (both on Minnetonka Masters) have very sweet freestyles and can help you. When you see them, tell them I said "Hi."
- As orca1946 mentioned, regardless of distance, our age means we don't have the strength anymore to overpower anything. That means streamlining off starts and turns are huge to preserving energy. Between better fitness and better technique, your splits will come down quickly.
- At some point, drop the intervals on the 100s to something that gives you 20 -25 seconds rest. So, instead of doing them on 2:00, drop to 1:50. And, 1650 is alot of warm-up. Drop that distance to 1000 (and include your kicking early on) - add more higher effort swims. Your daily volume is good - just need to do more of it at a higher intensity level.
Good Luck
Paul Windrath
Paul,
Nice to see a post from the state where I spent alot of time. A number of comments:
- Give yourself some time. Your 20 yr old times are good times - you have the innate ability to be faster than you are right now.
- The HR rule of 220-age does not necessarily apply. When I was your age, mine would be that high. As you continue to improve fitness, it should come down. What is your resting hr? Obviously though, if you are worried, see your physician.
- The fact that you pull faster than you swim suggests your legs are low in the water which increases drag (alot) or you need to figure out how to use your back, glutes, and hamstring to keep your legs higher. The good thing is that Barb Scouler and Carrie Stolar (both on Minnetonka Masters) have very sweet freestyles and can help you. When you see them, tell them I said "Hi."
- As orca1946 mentioned, regardless of distance, our age means we don't have the strength anymore to overpower anything. That means streamlining off starts and turns are huge to preserving energy. Between better fitness and better technique, your splits will come down quickly.
- At some point, drop the intervals on the 100s to something that gives you 20 -25 seconds rest. So, instead of doing them on 2:00, drop to 1:50. And, 1650 is alot of warm-up. Drop that distance to 1000 (and include your kicking early on) - add more higher effort swims. Your daily volume is good - just need to do more of it at a higher intensity level.
Good Luck
Paul Windrath
