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View Full Version : The fastest way to train for and break 6:00 in the 500y?



Lunatichigh
July 7th, 2009, 10:17 PM
I've done 5 workouts so far this summer, and I think my 500 is around 6:50 right now, but that should drop quickly. I did a set of 12x100 recently on 1:30 and held around 1:25 on the last few. I think my 50 sprints are pretty weak too right now. I can only seem to hit 32-33, and barely hold 35s on a set of 5x50 on the 1:00.

Should I do high yardage sets and get better at swimming slower longer? There exists a 100 pace that I can swim all day for miles and miles around 1:26-1:30, but once I get below, I tire easily. Or should I swim some harder 100s with rest as needed and try to shorten the base each workout? Or just try to build on a set of 100s on the 1:15 holding a pace <1:12? In 2007 I had some major breakthroughs just by swimming a timed 500 every workout and doing some harder shorter sets (maybe I over-train and break down muscle easily?), but hit a major plateau at 6:06. I was on top of pbs within a few weeks of starting.

Here were some of my workouts from a short span in 2007 before I stopped for a while due to a shoulder injury: (I was really trying to work on my splits).


2007 1 3 5 4 2

500 Progression Goal: 4 sec split
August 28th 6:10 1:12 1:13 1:16 1:15 1:14
September 5th 6:12 1:11 1:12 1:17 1:17 1:15
September 7th 6:11 1:11 1:13 1:16 1:16 1:15
September 11th 6:07 1:10 1:12 1:15 1:16 1:14 (2:59) 8
September 14th 6:06 1:09 1:12 1:15 1:16 1:14 (2:59) 7
September 15th 6:07 1:10 1:13 1:16 1:15 1:13 (3:01) 6

8 x 100 on 2:00 Progression
August 29th 1:08 1:09 1:09 1:10 1:10 1:11 1:11 1:12
September 17th 1:07 1:06 1:07 1:08 1:08 1:09 1:09 1:08

6 x 100 on the 1:30 Progression
September 18th 1:10 1:09 1:10 1:10 1:10 1:08



September 23rd 6 100 on 1:20 1:10 1:13 1:13 1:14 1:15 1:13
7 100 on 1:25 1:12 1:14 1:14 1:15 1:15 1:15 1:15
8 100 on 1:30 1:14 1:15 1:15 1:16 1:16 1:17 1:16 1:15

September 24th 6 100 on 1:20 1:09 1:11 1:13 1:14 1:15 1:14
7 100 on 1:25 1:12 1:13 1:14 1:16 1:15 1:14 1:14
8 100 on 1:30 1:13 1:14 1:15 1:16 1:15 1:14 1:14 1:11
3 x 50 on 1:00 0:33 0:32 0:31

ande
July 7th, 2009, 10:48 PM
this thread should help you
Last 150 of my 500 falls off - U.S. Masters Swimming Discussion Forums

Lunatichigh
July 8th, 2009, 08:44 PM
Thank you. Impressive that he dropped 20 seconds off of his 500!

Workout 6 of the year tonight approx 2500 yards:

500 warmup
100 medium-hard

500 for time in 6:35.

It was my first timed 500 of the year with water in my left eye piece (I have lots of work to do).

I have no idea on the splits, but it was a medium-hard effort and definitely some burn in the final 200.

150 EZ
3x100 on 1:20 came in approx 1:13 1:16 1:19
200 EZ
3x100 on 1:20 came in approx 1:14 FAIL FAIL
100 EZ
2x50 kick on the 1:00 no board, approx :50, I'd like to build up this set. I do have a very strong kick when trained I think.
a few 50s 25 breast/25 free
50 sprint in :32
100EZ

Post workout, I feel great, all pumped up :)

My turns are terrible right now. I have huge squatting power and I'm barely hitting the wall. For some reason I lose speed going in.

On off days I usually do a 2-4mile run. I might also do a few sets of squat jumps or burpees, some planks, and some pullups with the easy bicep curl grip (the other way hurts my shoulder and that means no more swimming for a few weeks).

rtodd
July 8th, 2009, 09:03 PM
I would do 5x100 with 10 sec rest and try to hold 1:10's. Then you should be able to go under 6:00. Work on turns and streamlines and wear a technical suit.

knelson
July 9th, 2009, 11:43 AM
Workout 6 of the year tonight approx 2500

My advice: swim more often and more yardage each time. 2500 is pretty short if you're working on the 500. You should strive for sets that are at least that length.

ande
July 9th, 2009, 02:30 PM
yes, train harder, smarter, faster, further, & more often, by a coach, with a team

read and apply ideas from Swim Faster Faster

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My advice: swim more often and more yardage each time. 2500 is pretty short if you're working on the 500. You should strive for sets that are at least that length.