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?
Hey Scott,
Congratulations, that's exciting! you made huge improvements.
dropping from 5:50.40 to 5:30
on April 21st I wrote
"I'm curious to find out how much you're going to improve your 500 time."
and here's the answer
13 Gerkin, Scott 49 IAMA 5:30.14
30.13
1:03.18 (33.05)
1:36.68 (33.50)
2:10.54 (33.86) 1:07.36
2:44.32 (33.78)
3:17.49 (33.17) 1:06.95
3:50.81 (33.32)
4:24.22 (33.41) 1:06.73
4:57.38 (33.16)
5:30.14 (32.76) 1:05.92 2:45.82
I think your 4th & 5th 50's should have been slightly faster. Your 10th should have been much faster, really kick it into overdrive on that last 50, 6 beat kick & give it everything you've got.
What suit did you wear?
Looks to me like you followed MY Suggestions to the letter, more, even more, suit links
You proved you can swim faster faster,
Now swim faster faster next season.
Way to go!
Ande
I swam at nationals and had great races! My 500 did not fall off at all thanks to the advice given. I came into the meet with a seed time of 5:50 and swam a 5:30 in the race. The first 50 was 30 seconds then all 33's and finished with a 32! Very consistant pace due to learning what this pace felt like when fresh and tired. For anyone having the same problem that I did with the last 150 falling off should follow what was written here. I'm living proof that the advice is good.
As a note, I tapered for 2 weeks, got lots of rest and ate very little red meat. I stuck with turkey and chicken quite often. I raced at 9:00 am so the day of the race I had part of a Powerbar, water and half gatorade. My warm up was 700 easy yards with a couple 50's at race pace. I had 90 minutes rest after warm ups. It was a winning combination that nearly got me the Iowa masters record for the 500 in the 45-49 age group. I missed it by .16 seconds. I turn 50 in June, so new goals are being set. Thanks again and good luck to all of you 500 atheletes.
I want to give a special thanks to Jack Groselle of Ohio. I met Jack and his wife at the Nationals dinner. He was very encouraging and actually watched my 500. (Jack owns several world records so his support meant a lot!)
Scott Gerkin
Hey Scott,
Congratulations, that's exciting! you made huge improvements.
dropping from 5:50.40 to 5:30
on April 21st I wrote
"I'm curious to find out how much you're going to improve your 500 time."
and here's the answer
13 Gerkin, Scott 49 IAMA 5:30.14
30.13
1:03.18 (33.05)
1:36.68 (33.50)
2:10.54 (33.86) 1:07.36
2:44.32 (33.78)
3:17.49 (33.17) 1:06.95
3:50.81 (33.32)
4:24.22 (33.41) 1:06.73
4:57.38 (33.16)
5:30.14 (32.76) 1:05.92 2:45.82
I think your 4th & 5th 50's should have been slightly faster. Your 10th should have been much faster, really kick it into overdrive on that last 50, 6 beat kick & give it everything you've got.
What suit did you wear?
Looks to me like you followed MY Suggestions to the letter, more, even more, suit links
You proved you can swim faster faster,
Now swim faster faster next season.
Way to go!
Ande
I swam at nationals and had great races! My 500 did not fall off at all thanks to the advice given. I came into the meet with a seed time of 5:50 and swam a 5:30 in the race. The first 50 was 30 seconds then all 33's and finished with a 32! Very consistant pace due to learning what this pace felt like when fresh and tired. For anyone having the same problem that I did with the last 150 falling off should follow what was written here. I'm living proof that the advice is good.
As a note, I tapered for 2 weeks, got lots of rest and ate very little red meat. I stuck with turkey and chicken quite often. I raced at 9:00 am so the day of the race I had part of a Powerbar, water and half gatorade. My warm up was 700 easy yards with a couple 50's at race pace. I had 90 minutes rest after warm ups. It was a winning combination that nearly got me the Iowa masters record for the 500 in the 45-49 age group. I missed it by .16 seconds. I turn 50 in June, so new goals are being set. Thanks again and good luck to all of you 500 atheletes.
I want to give a special thanks to Jack Groselle of Ohio. I met Jack and his wife at the Nationals dinner. He was very encouraging and actually watched my 500. (Jack owns several world records so his support meant a lot!)
Scott Gerkin
