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.
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Former Member
Do pace work! Figure out what each 100 should be for in order for you to get that time. then do broken 500's. for those swim 100, stop long enough to get your time, take a breath and push off for the next 100, and do that 5 times. work on trying to keep your pace time for each 100 or a little bit below it. also come up with a way that you are going to swim your 500 and practice it. I always did a steady 300 and then started swam the last 200 the same way i swim a normal 200, so that would be a steady but fast and controlled 100 about on a 56 sec pace then go almost all out of the third 50 and sprint the hell out of the last 50. i usually swam a 1:54. also kick is very important for a 500, don't drag your feet behind you! keep a steady kick for the first 300 then increase it for the last 200.
it is much easier to drop a large amount of time for longer distance events. at caa's i went from a 5:15 to a 5:05. also when you swim at meets tell your coach what time you want to hold for each 100 and have him/her stand on the side with a stopwatch and give you a thumbs up if you are on pace and do the hand wave to swim faster if you are off pace. that helps a lot and it keeps you swimming your own race and not the person's next to you, especially helpful if it is a slow heat.
if you have anymore questions just email me.
Do pace work! Figure out what each 100 should be for in order for you to get that time. then do broken 500's. for those swim 100, stop long enough to get your time, take a breath and push off for the next 100, and do that 5 times. work on trying to keep your pace time for each 100 or a little bit below it. also come up with a way that you are going to swim your 500 and practice it. I always did a steady 300 and then started swam the last 200 the same way i swim a normal 200, so that would be a steady but fast and controlled 100 about on a 56 sec pace then go almost all out of the third 50 and sprint the hell out of the last 50. i usually swam a 1:54. also kick is very important for a 500, don't drag your feet behind you! keep a steady kick for the first 300 then increase it for the last 200.
it is much easier to drop a large amount of time for longer distance events. at caa's i went from a 5:15 to a 5:05. also when you swim at meets tell your coach what time you want to hold for each 100 and have him/her stand on the side with a stopwatch and give you a thumbs up if you are on pace and do the hand wave to swim faster if you are off pace. that helps a lot and it keeps you swimming your own race and not the person's next to you, especially helpful if it is a slow heat.
if you have anymore questions just email me.
