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
To me this suggests you might want to drop your pace. If you want to swim a 6:00 500 then definitely shoot for :36 on these.
This is correct...except that holding :36 per 50 is actually :36 and a fraction. If you see :36 change to :37 as you hit the wall, that will be a :36.8 or so, if you see :36 stay for a moment, that is what I call a :36 solid which is maybe a :36.4 or so. Either way, if you add up 10 repeat 50s that are :36.4, that is a 6:04 500!
What really needs to happen is to repeat 50s holding :35 so that when you add the fractions you will get to 5:59.99!!! Which is infinetly better than 6:00.
To me this suggests you might want to drop your pace. If you want to swim a 6:00 500 then definitely shoot for :36 on these.
This is correct...except that holding :36 per 50 is actually :36 and a fraction. If you see :36 change to :37 as you hit the wall, that will be a :36.8 or so, if you see :36 stay for a moment, that is what I call a :36 solid which is maybe a :36.4 or so. Either way, if you add up 10 repeat 50s that are :36.4, that is a 6:04 500!
What really needs to happen is to repeat 50s holding :35 so that when you add the fractions you will get to 5:59.99!!! Which is infinetly better than 6:00.
