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
Two other things I would add:
You can do buildup 500's. There are a few variations:
Descend the first 3 100's going 70/90/100% and then negative split the last two going 70/100%
Build the first 5 50's to max effort by 50 and then repeat it each time starting your first 50 at ez speed
Descend the first 3 75's going 70/90/100% and then take a 50 ez and then do it again
These enable you to train your body to work hard, recover and then work hard again.
I would also say that I train all of my 500 swimmers to be able to sprint and we do a ton of overdistance IM.
Two other things I would add:
You can do buildup 500's. There are a few variations:
Descend the first 3 100's going 70/90/100% and then negative split the last two going 70/100%
Build the first 5 50's to max effort by 50 and then repeat it each time starting your first 50 at ez speed
Descend the first 3 75's going 70/90/100% and then take a 50 ez and then do it again
These enable you to train your body to work hard, recover and then work hard again.
I would also say that I train all of my 500 swimmers to be able to sprint and we do a ton of overdistance IM.
