Hey everyone!
I'm training for the 400m/500yd freestyle. However, since I'm doing this on my own, I'm not 100% if my workouts are really quite tailored to this goal. I've been doing lots of 100s and 200s, but not sure what structure to go in. And how many times a week with certain sets? I've been trying to read posts and tips on this, but I would love any actual written out workouts that people can show me that will help me achieve my goal. Right now, I can do 8 x 100s on 1:30, and some of those I have made on 1:25. Am I doing the right thing with sets of 100s? 200s? If somebody can help me write some workouts, I'd really appreciate it!
Thanks!
-Helen
Parents
Former Member
Hello Helen,
This is Jennifer Crowther, one of the four online masters coaches selected to give weekly workouts. Without know much of your background and physical limitations, I have a good suggestion. Do something like 6x500 (It is up to you how many you do) on Rest 1:00
#1 warm up choice strokes
#2 with bouy and paddles
#3 acending (Start of fast and bring it down per 100)
#4 swim w/fins @ pace (every 4th 25 drill)
#5 decending with fins and paddles (start slow, end fast)
#6 ez swim/kick/buoy/swim/kick by 100s
The ascending 500 is my favorite. Everyone always decends their time, but ascending your time is a good way to measure where it is in your 500 where it all starts to fall apart. Then from there, you can specifically train that weak point in the swim.
Let me know if you have any other questions.
Coach Jen
Hello Helen,
This is Jennifer Crowther, one of the four online masters coaches selected to give weekly workouts. Without know much of your background and physical limitations, I have a good suggestion. Do something like 6x500 (It is up to you how many you do) on Rest 1:00
#1 warm up choice strokes
#2 with bouy and paddles
#3 acending (Start of fast and bring it down per 100)
#4 swim w/fins @ pace (every 4th 25 drill)
#5 decending with fins and paddles (start slow, end fast)
#6 ez swim/kick/buoy/swim/kick by 100s
The ascending 500 is my favorite. Everyone always decends their time, but ascending your time is a good way to measure where it is in your 500 where it all starts to fall apart. Then from there, you can specifically train that weak point in the swim.
Let me know if you have any other questions.
Coach Jen
