Professional Swim Workouts by Professional Swim Coaches

Jan 22, 2014 – Pace work for 500 swimmers

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 free workout was provided by Hudson Explorers Aquatic Team Head Coach Matt Davis.


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