https://community.usms.org/swimming/f/workouts/19491/workouts-to-improve-200-500-freeI&#39;m looking to add a solo workout to my routine with the purpose to be helping me improve my 200 free and 500 free times. I have time for 5-6k yards. Background: I was a HS swimmer and I just got back in the pool last fall (&#39;04). I swam 2 times a weeken-USTelligent Community 12https://community.usms.org/thread/242285?ContentTypeID=1Tue, 22 Feb 2005 07:57:16 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:a97763b5-c6ff-4a98-a0f7-9ec2a2baeb62andedecide to focus on those events do some speed work some pace work so you learn how to correctly split the races then do longer stuff where you go hard and steady but don&#39;t get much rest ie 10 x 100 on 1:15 get a coach get training partners to suffer along with you wear a fast skin body suit I&#39;m actually thinking of taking a season and training for the 500 a few weeks ago I went 4:58 but at the 250 I split it 2:24, 2:34 and that ain&#39;t the way to do it the first 250 and the last good luck ande Originally posted by jbroadri I&#39;m looking to add a solo workout to my routine with the purpose to be helping me improve my 200 free and 500 free times. I have time for 5-6k yards. Background: I was a HS swimmer and I just got back in the pool last fall (&#39;04). I swam 2 times a week in the fall for about 7-8k yards per week. Starting in Jan I now swim 3-4 times a week for 9-16k per week. These workouts are designed primarily for the &quot;all around swimmer.&quot; Lots of stroke work, and intervals mostly of 100 yards. Goal: My current times for 200 and 500 free (in a meet) are 2:10 and 6:10. I want to get them down to Masters National qualifying times 1:58 &amp; 5:27 for next spring. I was much faster than this in HS so I think its a reasonable goal over a year of swimming. So, given the background information, how should I go about making sets for my long workouts? Basically I think I want to do some speed intervals and some endurance intervals, but I&#39;m not sure how to combine them into a single workout, and I&#39;m not sure what distance intervals to do. I figure about 1000 yards for warmup/drills and 500-1000 warmdown. That leaves me with 4000 yards of &quot;main-sets&quot; to account for. Help?<div style="clear:both;"></div>https://community.usms.org/thread/242272?ContentTypeID=1Mon, 21 Feb 2005 07:24:33 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:3cd4a7c1-4343-40e7-ba16-1c48a2993743MadDoctorThanks for the suggestions. I&#39;m working on getting my 200 &amp; 500 free times down, also. Mad Doctor:D<div style="clear:both;"></div>