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
There is an odd left foot snap out to the left about every 4-6 kicks.
I think that is what is part of what is causing you to shimmy. Looks like your upper body isn't moving in sync (rolling) with your lower body. They are sort of moving like two separate parts instead of as one continuous rolling motion. Pull looks good. No crossover, and no pulling way outside the body line. But your hip shimmy is definitely slowing you down in the water. Also have you considered kicking off walls? Even one dolphin kick is better than none.
I always tried to preach "free speed" to my swimmers:
- tight streamlines
- kicking off walls
- fast turns
- fast starts
three out of the four above don't require any sort of fitness, just practice and sticktoitiveness. I would even say the kicking off walls doesn't require too much fitness, just practice. The fitness comes in if you want to MAXIMIZE your kicking off the walls.
EDIT: Cause Jeff is more of a sprinter than me and beat me to it. Agree about the catch. I missed that on the first two watches.
There is an odd left foot snap out to the left about every 4-6 kicks.
I think that is what is part of what is causing you to shimmy. Looks like your upper body isn't moving in sync (rolling) with your lower body. They are sort of moving like two separate parts instead of as one continuous rolling motion. Pull looks good. No crossover, and no pulling way outside the body line. But your hip shimmy is definitely slowing you down in the water. Also have you considered kicking off walls? Even one dolphin kick is better than none.
I always tried to preach "free speed" to my swimmers:
- tight streamlines
- kicking off walls
- fast turns
- fast starts
three out of the four above don't require any sort of fitness, just practice and sticktoitiveness. I would even say the kicking off walls doesn't require too much fitness, just practice. The fitness comes in if you want to MAXIMIZE your kicking off the walls.
EDIT: Cause Jeff is more of a sprinter than me and beat me to it. Agree about the catch. I missed that on the first two watches.
