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?
If you can't hold on to your pace after 350, it's because you haven't trained to the point to make it possible.
You're working out 5 days a week, doing 3000 yards, 4000 Once a week
Most of your workouts are 250 - 500 yard swims,
with some 100's on 1:30.
you can go 6:10 in the middle of practice without killing yourself.
you asked Why can't I do better in a meet?
i suggest you
1) train 5 to 6 times a week, 4,000 to 5,000 per practice,
get a coach,
swim with a team
2) include speed work
ie
fast 50's on 1:00 to 1:30 &
fast 100's on 2:00 - 3:00
3) swim a fast 500 for time once or twice a week
focusing on proper splitting
the right way to split a 500 is:
1st 50 should be easy speed & comfortable, breathe every stroke
2nd through 9th 50's should be very close to each other
10th 50 should be about as fast as your first
work your turns & streamlines, breathe every stroke
4) are you lifting weights?
if not start
5) are you over weight?
if so, lose some pounds
6) Which suit did you wear in your race?
Tech suits can make a HUGE difference.
Did you shave?
7) Did you rest for the meet?
8) How psyched & focused were you before & during the races?
How mentally tough were you in your race?
In meets my first 100 is 1:03 and at 200 at 2:11. Why the fall off?
so you're 2:11 at the 200 & 5:50 at the 500,
meaning you're 3:40 on the last 300, which is 1:13 per 100 pace.
The real issue is, you're attempting to hold a pace you think you can, but you really can't.
EASE UP a bit on the front end & you'll have more on the back end.
do your 100's like this:
1:06 1:09 1:09 1:09 1:07 or
do your 50's like this:
1) 32 2) 34 3) 34 4) 34 5) 34 6) 34 7) 34 8) 34 9) 34 10) 32
when you compare your first 250 with your last 250, they should be pretty close.
At least within 5 seconds, preferably 0 to 2.
Any meet nutruition ideas?
probably won't make much diff, don't get food poisoning
Workout ideas?
train smarter, further, harder, more times a week, under a coach with a group
Pacing ideas?
learn to properly pace your 500, it's all about correct effort
READ SWIM FASTER FASTER
Hope this helps you Swim Faster Faster,
Ande
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?
If you can't hold on to your pace after 350, it's because you haven't trained to the point to make it possible.
You're working out 5 days a week, doing 3000 yards, 4000 Once a week
Most of your workouts are 250 - 500 yard swims,
with some 100's on 1:30.
you can go 6:10 in the middle of practice without killing yourself.
you asked Why can't I do better in a meet?
i suggest you
1) train 5 to 6 times a week, 4,000 to 5,000 per practice,
get a coach,
swim with a team
2) include speed work
ie
fast 50's on 1:00 to 1:30 &
fast 100's on 2:00 - 3:00
3) swim a fast 500 for time once or twice a week
focusing on proper splitting
the right way to split a 500 is:
1st 50 should be easy speed & comfortable, breathe every stroke
2nd through 9th 50's should be very close to each other
10th 50 should be about as fast as your first
work your turns & streamlines, breathe every stroke
4) are you lifting weights?
if not start
5) are you over weight?
if so, lose some pounds
6) Which suit did you wear in your race?
Tech suits can make a HUGE difference.
Did you shave?
7) Did you rest for the meet?
8) How psyched & focused were you before & during the races?
How mentally tough were you in your race?
In meets my first 100 is 1:03 and at 200 at 2:11. Why the fall off?
so you're 2:11 at the 200 & 5:50 at the 500,
meaning you're 3:40 on the last 300, which is 1:13 per 100 pace.
The real issue is, you're attempting to hold a pace you think you can, but you really can't.
EASE UP a bit on the front end & you'll have more on the back end.
do your 100's like this:
1:06 1:09 1:09 1:09 1:07 or
do your 50's like this:
1) 32 2) 34 3) 34 4) 34 5) 34 6) 34 7) 34 8) 34 9) 34 10) 32
when you compare your first 250 with your last 250, they should be pretty close.
At least within 5 seconds, preferably 0 to 2.
Any meet nutruition ideas?
probably won't make much diff, don't get food poisoning
Workout ideas?
train smarter, further, harder, more times a week, under a coach with a group
Pacing ideas?
learn to properly pace your 500, it's all about correct effort
READ SWIM FASTER FASTER
Hope this helps you Swim Faster Faster,
Ande
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?
