I want to roll a sub :30 50 free......in my dreams I want a sick number like a 25 sec 50 free.

Great Stuff!

Ande Needs to repost his "Swim Faster Faster" tips. When I first got back into competing after many years off they were a huge help.

The metrics I posted above were for swimmers in the 20-50 range who have previous swimming experience.  All of these have to be tempered as we age.  For example, when I was in my 40-50s, I could pretty easily streamline glide to 12-15 yards.  I am 70 now and was absolutely blown away yesterday when I surfaced at 10 yards.  

My point being, use these metrics as guidelines. As Karl_S commented, find a knowledgeable swimmer to watch you and provide feedback.  Technique trumps everything!

You got all the "standard replies" and they are traditional swim training - would have said same for a long time - BUT its still way way too much yardage / distance and everything -- Go ask a 200m dash coach how he trains people to really get faster. Never ever do a full "regular workout" / never count yards / never do an all out 25 with less than 3-4 min break - 50s ?? thats too far -- 200m dash runners aren't gonna run 8x400 -- anything long activates your slow twitch muscles -- you only want to activate FAST twitch to get faster -- why has the top level in swimming gotten so much faster ??? SPEED and fly under water - nothing else - endurance levels are same as 40 years ago - they just all have much more speed - and we Masters need to learn it too

I agree totally with your points, but did you read the other replies. They seem consistent with your points and not the old “yardage is most important” idea. It has been at least 8 years since I counted yardage. I am not a freestyle specialist, but I just broke the National Record in the 75-79 age group SCM 50M breaststroke so I must be doing something right 

Erik,  like Allen, I agree with your points.  You are a gifted swimmer - Bronze medal in 1988 Olympics.  A world record holder in the 800 Free (SCM), and quite fast.  So, instead of pointing to track - which have different challenges with training - tell all of us what 7EURH should do for training.  He is asking for someone to provide specific practices to accomplish his goal.  Can you do that?

Swim fast in practice = swim fast in your race

Don't forget to work out outside of the pool too: lift weights, stretch, all that good stuff. Weights are sooo important for getting faster!!! (Just be sure and use good form and don't "ego lift" - you won't be faster if you tear your rotator cuff)

Logging laps, yardage, that's good for your heart and lungs but try to keep good habits and technique. You can always go on run, walk, and jog too for endurance. Bike ride. Play basketball. Get endurance so you can hold your breath longer. Do no breathers.

How is your general physical fitness? Improve that = improve your swim times.

Also focus on technique: tight streamlines, strong underwater dolphin kicks, good catch and pull with a high elbow, swimming with your head down, snappy flip turns, strong push off the wall, quick dive... the list goes on and on and you'll never get it perfect.

Everything is going to help!