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?
Parents
Former Member
Thanks etrain. It's reassuring to see that it is possible to drop time by more than 10% in one year with enough hard work, and you were already at a much faster point than I.
Yes, I do feel like I could make the 1:45s in 1:16 and slower ALL day, but if I try to swim them harder, like 1:10-1:13, It gets really tough fast. 1:15 is a moderately hard pace to keep on that interval for me, but I even split poorly on 1:15s, like :36 :39 or worse. I should definitely work on descending/building to split correctly. So you think it's better to take much less rest if I'm trying to swim distance faster, even if I sacrifice 2-3 seconds per 100?
I think the thing that would work best would be to train with some 5:40s 500 swimmers to push me on the second half of anything longer than a 50.
One more point, I swim with 2-3 inch long hair and no cap, since I can't seem to wear a cap without my goggles filling with water (underneath the cap) or slipping off (when over the cap) after 100 or so yards.
Thanks etrain. It's reassuring to see that it is possible to drop time by more than 10% in one year with enough hard work, and you were already at a much faster point than I.
Yes, I do feel like I could make the 1:45s in 1:16 and slower ALL day, but if I try to swim them harder, like 1:10-1:13, It gets really tough fast. 1:15 is a moderately hard pace to keep on that interval for me, but I even split poorly on 1:15s, like :36 :39 or worse. I should definitely work on descending/building to split correctly. So you think it's better to take much less rest if I'm trying to swim distance faster, even if I sacrifice 2-3 seconds per 100?
I think the thing that would work best would be to train with some 5:40s 500 swimmers to push me on the second half of anything longer than a 50.
One more point, I swim with 2-3 inch long hair and no cap, since I can't seem to wear a cap without my goggles filling with water (underneath the cap) or slipping off (when over the cap) after 100 or so yards.
