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WorkoutPacing for a 500
Ability Level:USS ABC Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:6,700
Authormy coach
Submitted By:tim
Email: breastroke31@hotmail.com
Club:Western Family YMCA
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 500 swim 200 kick 100 pull no interval
Pre-Set 12x75 kick choice (work into and out of blues) 1:30
Main Set 5x500's
1)broken into 10x50's on the 50 trying to hold what you would to go a best time in your 500
2)broken into 5x100's holding what you would hold to go a best time in your 500
3)broken into 2x200's and 1x100 holding what you would hold on both to go a best time in your 500
4)broken into 8x25's 1x200 and 1x100 holding what you would to go a best time in your 500
5) broken into 2x250 holding what you would hold to go a personal best in the 500
1) :45
2) 1:30
3) 2:40 for 200's and 1:30 for 100
4) :30 for 25's 2:40 for 200, and 1:30 for 100
5) 3:10

NO REST BETWEEN SETS!
Drill Set 10x50 rolling I.M work off stroke :50
Main Set 5x500
hold the pace your coach gives you
6:00
Warm-Down 500

TAKE IT EASY
Other stretch for 15 minutes

Total = 6,700 SC Yards
10000000965

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