Can you Help me swim the 500 scy in the 5:50s? Workout tips please.
Former Member
Hi, I've been reading a lot of what you guys have to say and some of the people on this forum are really helpful.
First off, I'd like to say that I have TREMENDOUS respect for good long distance swimmers. I know what it feels like when I do a hard fast 29-33 second 50, and I can't imagine keeping that pace up for a 500...much less a 1650.
I was wondering if somebody could give me some workout tips for the 500 free (SCY). I'd really appreciate any insight.
Times (SCY):
I set a personal practice best last week with a 6:18 off the wall. I think I split (rough estimate from glances at the pace clock) 1:09 1:14 1:19 1:19 1:17.
My PB in 2001 was something like 1:05 1:14 1:17 1:18 1:15.
How do I reduce my fatigued race pace to anything around 1:10-1:12? Even when I try to take out the first 100 really easy, I still have terrible 3rd-5th 100s. Is it all mental, do I just need to bring it home tougher and sooner?
I've been working out 4 days a week about 3000-4000 yards doing things like 10 x 100s on 1:45 coming in on 1:15ish. I can sprint 50s off the wall in 28 or 29 on the 3:00 and I sprinted a 100 in 1:04 at the end of a hard grueling practice.
I can complete a set of 10 x 50 frees on the :55 coming in on 34-35 every time. Should I just keep trying to complete the same set with less rest?
I also tried 5x75 on the 1:30 followed by a 125 and I held a 36 second 50 pace the whole time which would equate to a 6:00 500 free.
I'll reiterate that I have tremendous respect for those people who can hold such fast long distance paces.
Thoughts?
I think you have a good start to your workouts but there are a few things you can do to boost that 500 time.
1. Do some repeat 500's. Say 3 on 7:00. Make the middle one a negative split, i.e. second half faster than the first half. Negative split is a great way to learn a sense of pace.
2. Try to do a set of 500's where you descend each one of a set of three, even if each one is a second faster.
3. Do the same with 200's. Negative split. Descend.
4. Try to decrease your rest on your repeat 100's.
5. Same with your 50's. Or try to do a set of 50's on whatever time interval, but instead of just 10x 50's, do as many as you can until you cannot make the interval anymore. That is a fun challenge.
6. Go to meets and race 500's as often as you can. 500 is not an easy race so the more you do it the better you will be. Not going out too fast is the key. Go easy on the first 100. And if you have done those negative split repeats in practice, you will know how to build and accelorate at the end of the race.
I am sure others on this forum will have good tips for you. Good luck!
Glenn:)
I think you have a good start to your workouts but there are a few things you can do to boost that 500 time.
1. Do some repeat 500's. Say 3 on 7:00. Make the middle one a negative split, i.e. second half faster than the first half. Negative split is a great way to learn a sense of pace.
2. Try to do a set of 500's where you descend each one of a set of three, even if each one is a second faster.
3. Do the same with 200's. Negative split. Descend.
4. Try to decrease your rest on your repeat 100's.
5. Same with your 50's. Or try to do a set of 50's on whatever time interval, but instead of just 10x 50's, do as many as you can until you cannot make the interval anymore. That is a fun challenge.
6. Go to meets and race 500's as often as you can. 500 is not an easy race so the more you do it the better you will be. Not going out too fast is the key. Go easy on the first 100. And if you have done those negative split repeats in practice, you will know how to build and accelorate at the end of the race.
I am sure others on this forum will have good tips for you. Good luck!
Glenn:)
