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!
Yesterday I did a speed set of 4x50 on a 1:20 sendoff holding at least :46, repeat 4 times with an easy 50 and an additional 1 minute of rest between 200s. I didn’t have any problem completing this set; it’s recommended to do speed sets like this once every 2 weeks or so. The target goal of this set is to swim a 200 in 3:04, which is the time I’m trying to get down to in the 200.
Yesterday I did a speed set of 4x50 on a 1:20 sendoff holding at least :46, repeat 4 times with an easy 50 and an additional 1 minute of rest between 200s. I didn’t have any problem completing this set; it’s recommended to do speed sets like this once every 2 weeks or so. The target goal of this set is to swim a 200 in 3:04, which is the time I’m trying to get down to in the 200.
