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
I'm guessing shorter rest on the 100's.
Definitely. And are you taking any rest between your sets of 5x100? If you are then my other suggestion is not to. Several days a week you should be doing an aerobic set to build your aerobic capacity. For starters try something like 15x100 on whatever sendoff you can make the entire set on with about 5-10 seconds rests between swims. I think you'll find that you'll struggle at first and your 100 times will get slower throughout the set, but keep at it and you'll be able to keep a consistent pace for the entire set. That's when you know you're making progress and I think you'll find your 500 race time will improve massively.
I'm guessing shorter rest on the 100's.
Definitely. And are you taking any rest between your sets of 5x100? If you are then my other suggestion is not to. Several days a week you should be doing an aerobic set to build your aerobic capacity. For starters try something like 15x100 on whatever sendoff you can make the entire set on with about 5-10 seconds rests between swims. I think you'll find that you'll struggle at first and your 100 times will get slower throughout the set, but keep at it and you'll be able to keep a consistent pace for the entire set. That's when you know you're making progress and I think you'll find your 500 race time will improve massively.
