500 Pace Training for our distance swimmers. Try to increase the distance with your 500 goal pace in mind. Workout was done in SCM for HS age swimmers.
| Meters | Set Description | Pace |
|---|---|---|
| 1,000 | 1 x 400 on 7:00 Free/Stk x 50 1 x 300 on 6:00 IM – K/D/S x 25 1 x 200 on 4:00 Kick 50 W/Bd + 50 W/o Bd 1 x 100 on 2:00 Underwater Turns | 1:45 2:00 2:00 2:00 |
| 300 | 3 x 100 on 1:45 Snkl – 25 Scull (no K) 75 Perf Fr | 1:45 |
| 300 | 6 x 50 on :50 3/3, 2/2, 1/1 Bths x 25 – 2x | 1:40 |
| DISTANCE GROUP | ||
| 4,600 | 2x 8 x 25 on :25 Faster than 500 Pace 1 x 100 on 2:00 Kick/ EZ Swim x 50 6 x 50 on :45 @ 500 Pace 1 x 100 on 2:00 Kick/EZ Swim x 50 4 x 100 on 1:30 @ 500 Pace + :01 per 100 1 x 100 on 2:00 Kick/EZ Swim x 50 2 x 200 on 3:00 @ 500 Pace + :02 per 100 1 x 100 on 2:00 Kick/EZ Swim x 50 1 x 400 on 6:00 FAST 1 x 200 on 4:00 Kick/EZ swim x 50 | – 1:40 2:00 1:30 2:00 1:30 2:00 1:30 2:00 1:30 2:00 |
| 300 | 3 x 100 on 1:50 Warm Down Free/Back | 1:50 |
WORKOUT TOTAL: 6500
This workout was provided by Hudson Explorers Aquatic Team Head Coach Matt Davis.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
Brought to you with the support of
