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Thread: I am swimming my first 500 free this weekend.

  1. #21
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    Re: I am swimming my first 500 free this weekend.

    GREAT SWIM!

  2. #22
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    Re: I am swimming my first 500 free this weekend.

    I'm 49 and had my first masters meet in January. I just completed the Iowa State Championships yesterday. My 500 times were nearly identical at 5:50 and 5:51. I was hoping to drop time, but it didn't happen. I stayed on pace through 300 but started losing it fast after that. It sounds like maybe I'm taking it out too fast since I'm a long ways from negative splits! The meet started at noon, so all I had was breakfast at 8:00 and nothing the rest of the day except gatorade. With 5 events between 1:00 and 5:00 I didn't know when to eat or what to eat!

  3. #23
    Very Active Member jim thornton's Avatar
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    Re: I am swimming my first 500 free this weekend.

    Scott, if you died noticeably after the 300, you definitely took it out too fast. Just slowing down a bit in the beginning can make a big difference in the finish. You might have to consciously tell yourself this otherwise adrenaline takes over.

    In terms of eating, eggs seem to be pretty sustaining for me on meet days. Then I take a couple packets of Gu (one of those gels) and pop one periodically throughout the day. This helps me make it through without bonking.

    Good luck!

  4. #24
    Very Active Member orca1946's Avatar
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    Re: I am swimming my first 500 free this weekend.

    Not too bad for a start. Good job.

  5. #25
    Very Active Member orca1946's Avatar
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    Re: I am swimming my first 500 free this weekend.

    Splits will give us something to work with.

  6. #26
    Participating Member Dabrodster's Avatar
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    Re: I am swimming my first 500 free this weekend.

    Quote Originally Posted by pwolf66 View Post
    For your first 500:

    1) Take the first 100 out relaxed then try to build by 100s.
    2) Tight streamlines off each wall
    3) Kick for the first 5 yards off each wall then ease off the legs
    4) Breathe, breathe, breathe. Every cycle (2 strokes) if you can, or at least every three strokes if you can bi-lateral breathe effectively
    5) Long, strong strokes.
    6) At the 450 mark start to bring the legs in

    Relax and have fun
    Wish I had this info earlier
    I've only swam one 500 and it didn't go too well lol....
    I'll use the next time though and I'm sure it will help tremondously!
    Thanks for the info!

  7. #27
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    Re: I am swimming my first 500 free this weekend.

    Uh, no times on the splits, sorry. I wish I had 'em. Pretty low-tech where I was at.

    I may be doing another 500 tomorrow. I'm not nervous. Odd. Let's see how many flipturns I can do.

  8. #28
    Very Active Member knelson's Avatar
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    Re: I am swimming my first 500 free this weekend.

    Quote Originally Posted by Iowamaster49 View Post
    I didn't know when to eat or what to eat!
    I think the best advice is to eat something small often. Things like fruit, granola bars, Clif Bars, etc. work well for me.

  9. #29
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    Re: I am swimming my first 500 free this weekend.

    Back! I did my second 500 free. Already. I am very happy with the results, but I still want to do even better.

    On my first, my time was 7:59. And today's was 7:29. A full 30 second drop. I used a grand total of two flipturns, on the first two 25s. My first 100 was 1:16. In comparison, my 100 free back on Jan. 31 was 1:19. I didn't even sprint on the first 100!

    My 50 free time dropped too, to 30.04 (previously 31 something). I used a flipturn. I am happy with the time but I am also banging my head on the pool deck that I didn't just cough out a little more effort to get that under 30.

  10. #30
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    Re: I am swimming my first 500 free this weekend.

    That is great! You swam really well. Wait until you do flip turns the entire 500

  11. #31
    Wannabe Middle D. Swimmer qbrain's Avatar
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    Re: I am swimming my first 500 free this weekend.

    Congrats Couroboros!

    Take the hit and start doing flipturns all the time in practice. You might need more rest initially, but it will really pay off in your next meet.

    Have you stopped shrinking yet?

  12. #32
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    Re: I am swimming my first 500 free this weekend.

    I am still shrinking! 185 lbs, 15.5% body fat. Of course, in a way, I'm getting bigger, too, and that's just fine by me. As I've been getting rid of fat and loose skin, plus swimming all this time, my body has been stretching itself out and returning itself to normal posture. It's nice waking up in the morning, going over to the wall, and finding I'm 6'3 (happens about every other morning now).

    I've discovered I really like the 500 free. I still love doing the really short stuff, of course, but with the longer stuff, there's more strategy, I think. Plus, for an audience, the longer events seem to have more sustained excitement, like today when a teammate was neck and neck with another swimmer in the 1000 free for the whole race and beat him to the wall by less than a second.

    But I do love me some sprints.

  13. #33
    Swimming gives me a buzz! Bobinator's Avatar
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    Re: I am swimming my first 500 free this weekend.

    Good job and great improvements!
    Two pieces of advice!
    1) Start doing flip turns!!!!! It makes alot of difference and you sound like you want to improve! Every time you do them you will get better....you have to start somewhere!
    2) Go ahead and swim the 1,000, it's twice the fun! This year my 500 split in the 1,000 was always faster than my open 500. (It was also the first race of the meet/500 was the last)

  14. #34
    Very Active Member jim thornton's Avatar
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    Re: I am swimming my first 500 free this weekend.

    Note: I tried to post this as a message on your home page, but it was too long, so I am just posting here on this thread instead:

    Hi, Mr. C. Hey, for what it's worth, I just want to congratulate you on incredible commitment to, and improvement in, the sport of swimming.

    I am working on what might prove to be my final Men's Health article, this one on the benefits of masters swimming to guys in the MH demographics, and you might just be the Iconic Figure to whom I am trying to reach/speak/inspire with this story.

    The editors moved up my deadline, but would you keep in mind the remote (but, in my mind, plausible) possibility of me interviewing you at some point as a quintessential beneficiary of swimming for youngish guys? Possibly even put you in your own sidebar?

    My email address is Jamesthornton1@comcast.net. If you have a second and would be up for this--again, not promising anything because the decision is the edtor's, not mine--could you send me your before and after swimming stats-- weight, bmi, state of health, self confidence levels, level of chick magnetization, etc.

    It seems to me you really have benefitted greatly already--and the best is yet to come! Thanks, Mr. C. And I must say, it's been sensational watching your progress. You are an inspiration to us all!

  15. #35
    Very Active Member geochuck's Avatar
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    Re: I am swimming my first 500 free this weekend.

    What I would like to know is it the elite Master swimmers that are healthier or the Master swimmers who swim for physical fitness and may or maynot compete???

    I was a very poorly conditioned swimmer until I was 29 years old. Never able to do a lot of swimming as a young person. Even though I did swim in the Olympics in 1956 at 23 years of age.

    At 29 I switched from low volume training to high volume training inreased distance work along with swimming repeat 100s in around 1 minute and became faster in 50s and 100s then when I younger.

    Even though I have #2 Diabetes and high blood pressure which are both controlled by diet and medication. Blood pressure is usually 123 over 72. I feel better then I did when I was in my 30s although a little more wobbly at times. It does correct itself when I do increased levels of swimming biking and walking.
    Last edited by geochuck; April 11th, 2009 at 01:04 PM.
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  16. #36
    Very Active Member jim thornton's Avatar
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    Re: I am swimming my first 500 free this weekend.

    Perhaps I could get my editor to let me do two bookending sidebars: the Geochuck and the Couroboros swimming experiences--and how the sport contributes to robustness and resiliency and perhaps chick magnetism on both ends of the male demographic spectrum!

    I will get back to you if I still have a job on Monday.

  17. #37
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    Re: I am swimming my first 500 free this weekend.

    Third 500 all done. 7:37.13. I would've gotten under my previous time of 7:29 but I did not have a counter and somewhere in what turned out to be my seventh 50 I lost count. I ended up stopping at the wall after the ninth 50 and I could hear the guys on deck yelling that I had one more.

    And I have splits...

    36.08
    1:17.75 /// 41.67
    2:03.12 /// 45.37
    2:51.54 /// 48.42
    3:40.39 /// 48.45
    4:27.09 /// 46.70
    5:14.83 /// 47.74
    6:03.95 /// 49.12
    6:50.72 /// 46.77
    7:37.13 /// 46.41

  18. #38
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    Re: I am swimming my first 500 free this weekend.

    You swam a very good race, split wise, especially the 46s at the end. A good race.

  19. #39
    Very Active Member Rykno's Avatar
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    Re: I am swimming my first 500 free this weekend.

    Quote Originally Posted by Couroboros View Post

    And I have splits...

    36.08
    1:17.75 /// 41.67
    2:03.12 /// 45.37
    2:51.54 /// 48.42
    3:40.39 /// 48.45
    4:27.09 /// 46.70
    5:14.83 /// 47.74
    6:03.95 /// 49.12
    6:50.72 /// 46.77
    7:37.13 /// 46.41
    I'd try working on getting all of your splits under 48.5 then slowly work on under 48 and so on. .5 seconds time 9 gives a 4.5 sec improvement every time you swim.

    good luck

  20. #40
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    Re: I am swimming my first 500 free this weekend.

    Quote Originally Posted by Couroboros View Post
    Third 500 all done. 7:37.13. I would've gotten under my previous time of 7:29 but I did not have a counter and somewhere in what turned out to be my seventh 50 I lost count. I ended up stopping at the wall after the ninth 50 and I could hear the guys on deck yelling that I had one more.

    And I have splits...

    36.08
    1:17.75 /// 41.67
    2:03.12 /// 45.37
    2:51.54 /// 48.42
    3:40.39 /// 48.45
    4:27.09 /// 46.70
    5:14.83 /// 47.74
    6:03.95 /// 49.12
    6:50.72 /// 46.77
    7:37.13 /// 46.41
    First off, nice swim.

    Now, how did that 3rd 50 feel? I'm a little concerned over an almost 10 second drop from the front 50 to the third 50. Since it appears that you can hold about a 48 second pace per 50, I would suggest that you go out a little easier on that first 50. I think that having a 5-6 second difference first 50 to third 50 would lead you to be able to hold a faster pace thru out the race. The last 2 50s, with 46 pace also indicates that you might be going out too fast then backing down too much. Try to smooth out the downshift.

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