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
took some video today. I really don't think I've changed much. Disappointing, need more technique work and video. Maybe left arm EVF is a little better, doesn't seem to drop right away. right arm not much better. Left foot flick is still there. back half still low in the water.
link to video: link fixed
(date time on video not accurate)1drv.ms/.../s!AJJUMQl1sh_KhD0
Thanks for sending the updated videos. Your stroke has changed for the better. I can see you have definitely improved your underwater pull. Keep working on the EVF with both arms - you're catching less air during your left arm pull, but due to the angle of your entry into the water with your right hand, you tend to catch more air with the right arm (see screenshots below). Finally, you need to work on keeping your head more still while you are swimming, especially when you are reaching your arm. Overall though, great job - you got a lot of good advice regarding conditioning - now continue to work on building up good stroke mechanics for an efficient and faster swim!
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took some video today. I really don't think I've changed much. Disappointing, need more technique work and video. Maybe left arm EVF is a little better, doesn't seem to drop right away. right arm not much better. Left foot flick is still there. back half still low in the water.
link to video: link fixed
(date time on video not accurate)1drv.ms/.../s!AJJUMQl1sh_KhD0
Thanks for sending the updated videos. Your stroke has changed for the better. I can see you have definitely improved your underwater pull. Keep working on the EVF with both arms - you're catching less air during your left arm pull, but due to the angle of your entry into the water with your right hand, you tend to catch more air with the right arm (see screenshots below). Finally, you need to work on keeping your head more still while you are swimming, especially when you are reaching your arm. Overall though, great job - you got a lot of good advice regarding conditioning - now continue to work on building up good stroke mechanics for an efficient and faster swim!
12333
12334
