Ryan Woodruff, North Carolina Aquatic Club
How long does it take you to swim a 500 free at your race pace?
Pick a distance – 50s, 75s, 100s, or 125s. Figure out the pace corresponding to your lifetime best or your goal time. You can use this excel spreadsheet to help you.
Perform the following set:
10 x 50
6 X 75 + 1 X 50
5 X 100
4 X 125
Do the first repeat from a dive. All remaining repeats from a push. Take as much rest as you like between repeats, but they MUST be faster than your target pace. Any swim that does not meet the target pace does not count. No easy swimming in between – stay “in the race.” Time the set from beginning to end. Next time you do this set, try to do it in less time (take less rest, hit your target pace every time, etc.).