Hi, I just joined USMS last month. I swim for fitness, and I have been doing this for a long time. I am working on lowering my time in the 500 free because I would like to swim in meets someday. I train on my own almost exclusively, except for an occasional workout with a masters team. I have 2-3 hours a week to practice except during the summer months when I have a lot more time to train due to having summers off from my job as a teacher. My current time in the 500 free is 8:40. My goals are to bring this time down to under 8 minutes by the end of the year and to under 7 minutes by the end of next year. I am 6'1" and weigh 193 lbs. Any suggestions that will help me reach my goals are appreciated!
I am in about the same situation as you are. If you look for '500 free improvement needed' I got some very good suggestions I've been using.
couple comments from what I've learned so far:
3 UDKs max for me. When I'm warming up swimming 500 - 1650, I'll do 3-5, but other than that, 3 max.
I just started light lifting, very high reps, perfect form 5x per week. I used to lift a lot and very intense. I think I'd get hurt now doing that.
Mostly swim on my own, try for 1 masters / week on Saturday but has been hard to get there in the summer.
Usually 5-6 times per week, 4000 yards.
Goal is 'll be happy when I go 'm really working on form now, don't know how much you do. I thought I had good early vertical forearm and I didn't. posted some video and got good comments.
I used to do 10x100s on 1:50-2:00 and 1:15 or less for time, but I'd die at 250 in the 500.
I changed to do 10x100s at 1:50, then 1:45, and now 1:40 at below race pace, usually 16-17 for all 10.
Also do 10x50s on 50 at below race pace. I think these are even better.
My 50s and 100s at a meet would be slower, but I believe my 500 would be close to 6:30 now. I want to go 1:15/20/20/20/15.
I am in about the same situation as you are. If you look for '500 free improvement needed' I got some very good suggestions I've been using.
couple comments from what I've learned so far:
3 UDKs max for me. When I'm warming up swimming 500 - 1650, I'll do 3-5, but other than that, 3 max.
I just started light lifting, very high reps, perfect form 5x per week. I used to lift a lot and very intense. I think I'd get hurt now doing that.
Mostly swim on my own, try for 1 masters / week on Saturday but has been hard to get there in the summer.
Usually 5-6 times per week, 4000 yards.
Goal is 'll be happy when I go 'm really working on form now, don't know how much you do. I thought I had good early vertical forearm and I didn't. posted some video and got good comments.
I used to do 10x100s on 1:50-2:00 and 1:15 or less for time, but I'd die at 250 in the 500.
I changed to do 10x100s at 1:50, then 1:45, and now 1:40 at below race pace, usually 16-17 for all 10.
Also do 10x50s on 50 at below race pace. I think these are even better.
My 50s and 100s at a meet would be slower, but I believe my 500 would be close to 6:30 now. I want to go 1:15/20/20/20/15.
