Anyone has a good workout to train for the 500 Free?

Question

My best time is a 5:04.90 and i'm looking to break 5 minutes. My coach for some reason has lost interest in training me specifically for that race (team has grown and i have not been getting as close attention as i used to) and ive been getting worse. I think if i come up with my own workout, maybe i could just do that rather than have to swim IM sets all day that dont help me

Answer 1

500 Free?  Gotcha.

A good workout would be to do a combination of sprints and glides.

Here's an old work out from my college days (self-made)

Warm-ups

1000m swim

1000m with Paddles

500m kicks

Proper

4x500m swim (alternate sprint and glide every 100m)

10x200m swim

10x100m sprints

10x200m swim

10x100m sprints

4x500m swim

Cool down

Seemed to do wonders for my students too...  Good luck!