I'm new to masters this year and have had two meets since January. The first 500 was 5:50 and the second one was 5:51. I can't hold on to my pace after 350. I'm 49 and am working out 5 days a week. Most days are 3000 yards. Once a week I go 4000 yards. Most of my workouts are 250-500 yard swims, with some 100's on 1:30. I can go 6:10 in the middle of practice without killing myself. Why can't I do better in a meet? In meets my first 100 is 1:03 and at 200 at 2:11. Why the fall off? Any meet nutruition ideas? Workout ideas? Pacing ideas?
Fifty 500 swimmers will probably give you 50 different ways to swim a 500.
As a mid-distance freestyler myself, in general, my advice for someone swimming a 400/500 is: the pace you set in the first 100 will dictate the rest of the race. If it is too fast, you die at the end; if you start out too slow, you'll finish slow. Unfortunately, there is a fine line for the perfect first 100 that changes every time you dive in.
I think it is important to take advantage of the momentum and speed from your dive and I like that you're aggressive going out, but as has been alluded to already, that is not the best race strategery for us adults to adopt.
What things do you notice falling apart during that last 150-200y of the 500? Work on the small things like keeping turns fast, not breathing in/out of walls on turns, tight streamlines, SDK on your streamlines, breathing patterns, perfect technique, kicking.
FYI, my pacing for a good 500 is
first 100 - set the pace
second, third - build turnover
at the 250, really start putting the legs into it
4th 100 - 98% effort
5th 100 - go for broke!
Fifty 500 swimmers will probably give you 50 different ways to swim a 500.
As a mid-distance freestyler myself, in general, my advice for someone swimming a 400/500 is: the pace you set in the first 100 will dictate the rest of the race. If it is too fast, you die at the end; if you start out too slow, you'll finish slow. Unfortunately, there is a fine line for the perfect first 100 that changes every time you dive in.
I think it is important to take advantage of the momentum and speed from your dive and I like that you're aggressive going out, but as has been alluded to already, that is not the best race strategery for us adults to adopt.
What things do you notice falling apart during that last 150-200y of the 500? Work on the small things like keeping turns fast, not breathing in/out of walls on turns, tight streamlines, SDK on your streamlines, breathing patterns, perfect technique, kicking.
FYI, my pacing for a good 500 is
first 100 - set the pace
second, third - build turnover
at the 250, really start putting the legs into it
4th 100 - 98% effort
5th 100 - go for broke!
