--- Find A Workout ---
| Workout | Pacing for a 500 |
| Ability Level: | USS ABC Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 6,700 |
| Author | my coach |
| Submitted By: | tim |
| Club: | Western Family YMCA |
| Club/Author Info: |
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Set Category
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Set Description
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Set Intervals
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Warm-up
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500 swim 200 kick 100 pull
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no interval
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Pre-Set
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12x75 kick choice (work into and out of blues)
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1:30
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Main Set
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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
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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!
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Drill Set
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10x50 rolling I.M work off stroke
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:50
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Main Set
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5x500
hold the pace your coach gives you
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6:00
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Warm-Down
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500
TAKE IT EASY
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Other
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stretch for 15 minutes
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Total = 6,700 SC Yards
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Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
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