Going under 5 mins in 500 fr?

Question

Freshman year i went 5:21. I have been swimming all year. Gained 10 pounds (from 130-140). Lifted weigths consistently. Feel much stronger and more confident than last year. high school Season starts after thanksgiving and im swimming for a club right now. My other times are 2:01-200 fr, 2:15-200 im, :56-100 fr, 1:05-100bk, :25-50 fr, and 1:10 100 fly. Do you guys think i can push it under 5:00 in the 500

Answer 1

you should work on some major distance.
here is a set i do to get faster in distance(all free)
1x1000
2x800's
3x600's
2x400's
1x200

Total:5,400yrds

that is one workout...takes about 1 1/2-2hrs depending on your speed and your warm up
another good one is
5x200's pace on whatever is a challenging interval for you
Do that at the beguining of a workout, then swim for 30min doin whatever and at the end do it again and try to see if you get the same pace.

Answer 2

wow you are like my twin besides i am 160 our times are the same i am a sprinter and the best advice i can give to you is to do ladders
50 free @=on 45
100 free@1:10 may seem fast but it will be worth it
150 free @ 1:50 or 1:55 work on streamlines and turns that is where you will shave the time in the 500 is by beating the clock and other swimmers off the walls you will also conserve energy and streamlines are the fastest thing in swimming besides diving in
200 free @ 2:25
250 free @ 3:00
300 Free @ 3:40
400 Free @ 4:50
500 Free @ 10:00 yes 10 minutes work on long stroke and breathing think of your perfect stroke and the perfect race and get ready!!!!!!

1 min- 5 min break/water

500 Timed from the block try to get under 5:15

cool down
and go back down
400 Free nice and easy
200 free nice and easy
100 free nice and easy
nice workout to get you to your goal each time you can consistantly make the time bring it down more and more so that you will be on the 1:05 pace then come race day holding 1:00 pace will be a breeze


hope this helps

Answer 3

I think you are close. If you are swimming 2:01 on a two hundred then it only makes sense that on a five hundred you would be at around 5:03 but the thing is you will get slower as you go...so maybe the same time as you had before. I think that you need to build up your indurance...cause your 100 fr is less then a minute...if you could keep up that pace you would be under 5 min.

Answer 4

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