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
update on practice change suggestions from last 3 days:
10x100s on 1:50 swim/pull: could even descend them today, 1:16start-1:14end
(no difference pull to swim anymore)
10x50s on :50 swim: :38 start to :36 end. really gassed (HR 180 at end of last 4) but like these
counted strokes, pull still 15/25, but swim is down to 15-16/25
I'm trying chin down a little more now so looking at bottom of pool instead of for feet to draft off of. Need eyeballs up now looking for wall on turn.
I do think this helped the swim, hips up more, even feet feel closer to surface now when kicking on swims.
THANK YOU for suggestions,
may be too early but I think this is really helping
update on practice change suggestions from last 3 days:
10x100s on 1:50 swim/pull: could even descend them today, 1:16start-1:14end
(no difference pull to swim anymore)
10x50s on :50 swim: :38 start to :36 end. really gassed (HR 180 at end of last 4) but like these
counted strokes, pull still 15/25, but swim is down to 15-16/25
I'm trying chin down a little more now so looking at bottom of pool instead of for feet to draft off of. Need eyeballs up now looking for wall on turn.
I do think this helped the swim, hips up more, even feet feel closer to surface now when kicking on swims.
THANK YOU for suggestions,
may be too early but I think this is really helping
