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
Thanks again for the input.
I made these changes to my workout this AM:
1x500 swim/ 1x500 pull for warmup
10x100s on 1:50 pull/swim. 1:16s pull, 1:18s swim.
(counted strokes, 15/25 pull, 17/25 swim. Position problem!?)
10x50s on :50 swim, held 38s, just under race pace:)
5x100s kick (free / fly / back / *** / free)
10x50s 1:15 – technique, exaggerate under water dolphin kicks (6-8) and check streamline on turns
20x25s free / fly no breathers, lots of rest, try for perfect form, high elbow early catch.
(10 min. whirlpool / stretch)
Heart rate 170 at end of 100s
Heart rate 170-180 at end of 50s,
but felt easier than that. Felt smooth compared to longer rest and faster pace old way 100s.
I will make a little shorter interval on 100s/50s each week.
I will talk to masters coaches (Barb / Carrie) about strokes / length and better drills for technique on Saturday. What they want me to do during the week too. I usually do 1 day a week concentrate on IM. Replace the 10x100 free with IM set of 1x400IM, 2x200s IM, 2x100s IM.
Have another meet at same pool in April. Good chance to see where I’m at in 500 then.
Torres abs workout might have not been described well.
www.youtube.com/watch
Its 6:30secs of basically laying on back kicking drills, and then last half is different kinds of planks.
I’d like to make 6:30 at next meet, but goal is to break 6:00. Other races are just for team points.
I also have goal of under :60 100 free. I think this training will get me there though.
Thanks again for the input.
I made these changes to my workout this AM:
1x500 swim/ 1x500 pull for warmup
10x100s on 1:50 pull/swim. 1:16s pull, 1:18s swim.
(counted strokes, 15/25 pull, 17/25 swim. Position problem!?)
10x50s on :50 swim, held 38s, just under race pace:)
5x100s kick (free / fly / back / *** / free)
10x50s 1:15 – technique, exaggerate under water dolphin kicks (6-8) and check streamline on turns
20x25s free / fly no breathers, lots of rest, try for perfect form, high elbow early catch.
(10 min. whirlpool / stretch)
Heart rate 170 at end of 100s
Heart rate 170-180 at end of 50s,
but felt easier than that. Felt smooth compared to longer rest and faster pace old way 100s.
I will make a little shorter interval on 100s/50s each week.
I will talk to masters coaches (Barb / Carrie) about strokes / length and better drills for technique on Saturday. What they want me to do during the week too. I usually do 1 day a week concentrate on IM. Replace the 10x100 free with IM set of 1x400IM, 2x200s IM, 2x100s IM.
Have another meet at same pool in April. Good chance to see where I’m at in 500 then.
Torres abs workout might have not been described well.
www.youtube.com/watch
Its 6:30secs of basically laying on back kicking drills, and then last half is different kinds of planks.
I’d like to make 6:30 at next meet, but goal is to break 6:00. Other races are just for team points.
I also have goal of under :60 100 free. I think this training will get me there though.
