aight here is the deal, i have been swimming on and off for about 2 years, i didnt actually start training consistently until about 6 months ago and since then i only go 3 times a week and my workouts are 2500-3000 yds. before 6 months ago all i did was straight swims of a mile or so. right now i can swim about 6:55 for the 500 free. im in cross conutry still,which will be over in 3 weeks, so i cant swim more than 4 x a week. this is my senior year in high school and i want to qualify for regionals in the 500, i feel if i can qualify for that then ill be able to make states. qualifying time is 6:24, is it possible for me to make that time when i start upping my yardage a lot and swimming 5-6 x a week. im going to work really hard and do everything i can to get it.
A 30 second drop is a lot for a 500. However if you break it down it works to a little over 1 second per length. And while increasing your yardage and number of swims will help your conditioning, it is also very important to focus on technique. Swimming quality yards is more important that just increasing your yardage.
Work with your coach on starts and turns. A 1/2 second improvement in the start and each turn is worth 10 seconds in the race, without any increased effort. Also, making your stroke more efficient and powerful, through drills and speed work will help drop time. A 5 hundredths of a second improvement in stroke efficiency per stroke is worth another 15 seconds in the 500.
Between improving start, turns and stroke this could easily account for 25 of the needed 30 seconds. The important thing is to talk with your coach and let the coach know your goal and what you are willing to do to achieve this goal. Then work with the coach to make it happen.
GOOD LUCK!!!
A 30 second drop is a lot for a 500. However if you break it down it works to a little over 1 second per length. And while increasing your yardage and number of swims will help your conditioning, it is also very important to focus on technique. Swimming quality yards is more important that just increasing your yardage.
Work with your coach on starts and turns. A 1/2 second improvement in the start and each turn is worth 10 seconds in the race, without any increased effort. Also, making your stroke more efficient and powerful, through drills and speed work will help drop time. A 5 hundredths of a second improvement in stroke efficiency per stroke is worth another 15 seconds in the 500.
Between improving start, turns and stroke this could easily account for 25 of the needed 30 seconds. The important thing is to talk with your coach and let the coach know your goal and what you are willing to do to achieve this goal. Then work with the coach to make it happen.
GOOD LUCK!!!
