Is anyone a swimming coach who can give a traing set only for traing focusing on improving 500 yard freestyle?

Question

Is anyone a swimming coach who can give a traing set only for traing focusing on improving 500 yard freestyle?

Answer 1

Ok first you have to perfect your stroke. I'm hoping that you've already have that.  Second just swim a lot of long lenghs for an hour oor two at least 3 times a week.  Maybe start puting a time limit on them after a couple.   Then the days where you don't do long sets do some pulling and kicking sets for and hour or two to keep building on you strength.  Also make sure you do some cbreathing control sets once in a while for example do a 400  the first 200 breathe every three.  Third 100 brethe every 5 and last 100 breath every 7.  Try all that and see if it helps.  It should help you a lot if you do it right.

Answer 2

Here is my favorite 500 freestyle training set which we do weekly.  Of course you must work on your technique all the time so you create less resistance in the water.  With that said, go 10 x 25 @ :30 with fins and a tee shirt on focusing on the kick, then take off the shirt and fins and go 10 x 50 free @ :60 keeping the legs going.  My swimmers are told to keep their 25s under :15 and the 50s under :30.  We build into this set starting with 6 & 6 and have worked up to 14 & 14.  The idea of the set is to fail, if you make 5 of them and not the rest because you are exhausted, congratulations, next week you will be better.

Answer 3

sorry i don't know exactly but i saw you had no answers so i guess i'll take a shot at it.

my coach always told the distance-ers to do ladder sets.

start with 200s, work up to a 600 or so. you need to find your pace so that you know exactly what to do in a meet. then work your way down. i personally hate ladders but there you have it. lol