The 500 Freestyle is its own unique event combining both speed and endurance into 4-6 minutes of excitement and FUN! Below is a plan from Seton and NCAP Coach Bryce Bohman on how to prepare and swim this great event:
500 Free Pre Race:
- Make sure you have a good amount of food and water 1-2 Hours Pre Race (Fuel in, is going to be the result OUT!)
- Make sure you have counter and timer set up beforehand (That way you aren’t panicking pre race)
- PACE!! During your pre race warm up (this will take place after our main warm up)
Pre-Race Warm Up:
- 100 Easy – 1×50 Build – 2×25 Fast! then into…
- 2×100 PACE (This is the times you want to HOLD for middle 300)
- 2×50 PACE (This is the times you want to HOLD for middle 300)
- Make sure you do all PACE to the feet. That way it is more realistic, including the flip, no push off.
- 100 Easy
- Remember, you want to be done with this warm-up between 15 – 25 Minutes before your race depending on who you are and what you like to do.
500 Freestyle Strategy:
In terms of pacing for the 500 Free there is a few things to consider:
- 1st and 2nd 50 need to be 2 seconds apart
- (Ex. 30.50 —-> 32.50)This way you can assure you aren’t losing speed
- After that 1st 100 yards, your goal is to keep the next 6×50’s or 3×100 the same pace as that second 50 yard split (Ex. 32.50 per 50 or 1:05.00 per 100)
- When it comes to the final 100 yards we are going to be great! Just need to make sure you are treating that 2ND TO LAST 50 LIKE THE LAST ONE!! (The last 50 will take care of itself)
- Example Split Breakdown
- 1st 100 – 30.50 / 32.50 = 1:03.00
- 2nd 100 – 32.50 / 32.50 = 1:05.00
- 3rd 100 – 32.50 / 32:50 = 1:05.00
- 4th 100 – 32.50 / 32.50 = 1:05.00
- 5th 100 – 32.25 / 31.75 = 1:04.00
- Total time: 5:22.00
How to Execute 500 Freestyle:
- Have a dolphin kick PLAN
- For example, take 8-10 Dolphin kicks off start and then hold between 2-4 underwater dolphin kicks off each wall – STAY CONSISTENT
- Oxygen is insanely important to swimming a great 500 freestyle, so you don’t need to stay underwater as long as other races.
- In addition, make sure you are holding a consistent breathing pattern for the duration of the 500.
- Remember the 500 is NOT won on the 1st 100 or Last 100, it is won on the middle 300!
- Make sure you are feeling like “Each 100 you are putting in MORE Effort”, and you are able to kick “Harder” on the 2nd 250.
Post Race 500 Free
- The 500 takes a very high toll on an athlete both physically and mentally, so COOL DOWN is incredibly important for continued success for the rest of the weekend.
- Duration of cool down needs to be between 800 – 1000 yards (mix up strokes, kicking and intensity)
- Need to make sure of the amount you are doing, that 300 – 400 are in the White Zone (150 HR) that way you can flush out all the lactate and hydrogen that your body accumulated over the duration of the race.
- Towel off, get warm, hydrate, eat a good meal (HAVE TO REFUEL), hot shower, light stretch, head to bed, it’s going to be a FAST weekend!
“Preparation and Plan is not always fun, but is essential to athletes’ success”
Five (5) P’s
- Proper
- Preparation
- Prevents
- Poor
- Performance