Hey guys, it's my first time posting here. I should start of by saying I am not a master's swimmer and am a 14 year old guy. I just started swimming for my high school jv team a couple months ago and I've swam the 500 free twice. My recent time I got at my last meet was 7:20. I know I could do much better, but I need you guys to help me. Is there a certain strategy that can help me for the 500 free? What should I do in practice and on my own to become better at this event? Are there any good books out there on stroke technique? All your help is appreciated, thanks.:D
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Former Member
I have two recommendations:
1. Use the pace clock. This is the key to distance swimming. First, you should use it for interval training, with your first major goal a set of 100's on 1:30. Longer distances will be multiples of this (200's on 3:00, etc.). At first it will be a struggle to make the interval. Later you'll be able to descend the set (swimming each 100 faster) and still later shorten the interval (1:20, 1:10, and beyond). Second, on longer swims, you should set a pace (say for example 1:20/100), glancing at the clock before or after your turns. The goal is maintaining this pace throughout the swim. As you improve, your pace will get faster.
2. Strength training (i.e. lift weights). This is a good age to begin (with supervision).
With hard work you could lower your time by 2:00 (or more)before you graduate. I did.
I have two recommendations:
1. Use the pace clock. This is the key to distance swimming. First, you should use it for interval training, with your first major goal a set of 100's on 1:30. Longer distances will be multiples of this (200's on 3:00, etc.). At first it will be a struggle to make the interval. Later you'll be able to descend the set (swimming each 100 faster) and still later shorten the interval (1:20, 1:10, and beyond). Second, on longer swims, you should set a pace (say for example 1:20/100), glancing at the clock before or after your turns. The goal is maintaining this pace throughout the swim. As you improve, your pace will get faster.
2. Strength training (i.e. lift weights). This is a good age to begin (with supervision).
With hard work you could lower your time by 2:00 (or more)before you graduate. I did.
