I’m moving up a lane. Monday morning workout was 4X500 on 7:30 what should I be coming in on? Another words how much rest should you get if this is the main set?
As fast as you can, while holding splits steady or descending.
If it’s supposed to be aerobic, I’d say roughly in the 6:45-7:00 range. (figure 5-10 seconds rest per hundred)
If you’re supposed to be doing it anaerobic, 6:15-6:30 range.
As long as you’re coming in at 7:29, you’re making your interval! Just don’t take too much time to look at the clock, then you’ll miss it.
Adam
If you’re not descending the set, anywhere from 6:30 to 7:00 should give you adequate rest and make the set both not too hard, and not too easy.
If you’re looking at going easy, a shorter rest will keep it strictly aerobic. If you’re looking at going hard/anaerobic, at least one minute or more rest between 500s is recommended. (It’s tough to go hard for 4x500 though).
That kind of speed is just sick. I don’t know if I could do a single 500 in 7:30 if “Jaws” was right behind me. I’m going to try to paddle 4 X 500 on the 11:00 today, and really doubt I’ll make it. It won’t be a main set, either, it will be my entire workout. I’ll go out and run some 6 minute miles afterward, though! This kind of post makes me sure I have no business looking into a master’s swim class, at least, not yet.
Goodtime-
I don’t think that a 4x500 set is intended to be anaerobic, it is usually done aerobically. Most anaerobic work is done at shorter distances, my masters group does 100s, and from time to time 200s, anaerobically. As another poster pointed out, it would be very difficult to do 4x500s anaerobically. That being said, I would aim to get about 30-45 seconds of rest; enough to catch your breath and recover for a bit, but not so much that you start to tighten up before the next sendoff. Good luck.
For my own piece of mind:
500 yards / 500 metres?
i am with adampom on this, so long as you aren’t missing the interval, it doesn’t matter how much rest. it might more like swimming a continuous 2000, which would have about the same effect as swimming 4x500.
by the way, i think a set of 500’s in one of the best workouts there are. i used 500’s in prep for last year’s im cda and not only did it help my swimming, but it gave me a much deeper aerobic base for riding and running.
I don’t know if I could do a single 500 in 7:30 if “Jaws” was right behind me.
That is funny!!!
yaquicarbo-
You should DEFINITELY look into a masters swim program. Having a coach help you out with your strokes will improve your swimming immensely. And having others to do the workouts with can be very motivating. Many programs have specific workouts for beginner and intermediate swimmers, and every program has different lanes doing sets on different intervals to allow everyone to get the most benefit out of their workout.
A Masters program would help you the most. Technique is everything. I hang oet in lanes 5 and 6 (for the slow folks).
I just figure that if I’m struggling, trying not to be the slowest would only make me struggle more. I think I need basic stroke lessons first, but, what do I know. FWIW, I just got back from swimming, and did a 1:28 100! As I tired, I quickly slid back to the 140’s. So, I know I’ve got it in me…I mean, I should be able to swim 500 in 7:30 if Jaws were behind me…I’m just trying to find out the best direction to go from here.
If you guys say a Master’s program is the way to go, I’ll go. If stroke work is more important for someone as slow as I am, I’ll go take individual lessons.
yaquicarbo-
Stroke work and technique is very important in swimming, more important than fitness work if you ask me. And a Masters program is the place to get the help with stroke work. I know the team that I work out with offers stroke clinics many weekends where the entire focus is on technique. In addition to this, during workouts coaches often work with individuals. They aren’t able to give full attention to a person, but they can help a lot just by looking at an individual and giving them stuff to work on during the workout. Plus, I guarantee that you wouldn’t be the slowest person at a Masters workout based on your times, at least not in Boulder where I am. I just think Masters is the way to go whether you need to get fit or work on your strokes.
Thanks for the advice, Geoffrey. I was afraid I’d be stuck in the warm Piddle Pool with the children. Since I’ve never seen a Master’s class, I didn’t know how they operated. I’ll go. I hope it will help, there really is no reason I should have to wait until the run to pass most of those fast swimmers! If I can just get out of the water when the top guys are still in sight, I’ll have a lot less work to do on the bike.
This is great endurance workout that should be done predominately aerobic. I try to stay relaxed and long in these types of sets to simulate the middle of a longer tri swim and really dial in my pacing. A variation I do that I think helps to avoid boredom and builds in some speed work is 100, 200, 300, 400, 500, 500, 400, 300, 200, 100. It’s 3000 yds in total but the distance can be changed shortened or just build up or build down for 1500 yds. In doing the 100’s and 200’s and even 300’s you can take them out quicker to simulate the start of a race and then do the 400’s and 500’s nice and steady. About 15 seconds RI is all you need. Maintain the 1:30 pace throughout the setand vary your intensity. This will give you more rest on the fast ones and less on the longer, pacing yards.
Best thing to do is have a talk with the coach first, and see if it sounds like you and the master’s program would be a good match. Hear what their fast lane is, what their slow lane is, and the coach’s philosophy. There are programs out there dominated by ex- Division 1 swimmers that are out and out hammerfests, but most masters teams seem to be a real mixed bag of abilities.
And there’s something to be said for immersing one’s self in a swim program. I swam for a division 3 school where the athletics program had a “as long as there’s space, no one gets cut” philosophy for their teams. (football would carry about 120 players on the roster) We’d get people who wanted to be on the swim team who, well, couldn’t really swim all that much in October. They’d do stroke work in the diving well in the beginning, then gradually do more an more of the rest of the team’s practice. By February, our typical first year swimmers would a) be making it all the way through the slow lane 6000 yard practices, and b) generally be in the range of 1:03-1:06 for a 100 yard free time trial.
FLA Jill wrote: By February, our typical first year swimmers would a) be making it all the way through the slow lane 6000 yard practices, and b) generally be in the range of 1:03-1:06 for a 100 yard free time trial.
I can do that on land…I can’t imagine that speed in the water…even with fins. I know I stink at swimming, I just didn’t realize how bad…I guess most of the other triathletes are stinkers, too! I just have to learn not to stink quite as bad as they do!
Thanks for the advice, they have a “bring your suit and no money” policy for the first few workouts, that’s even better than a 60 day money back guarantee…I’ll go see if I fit in somehow.
It’s entirely possible. If you’re able to run 6 minute miles, you’ve got the raw athletic ability. It’s a matter of form and training and you will be able to hold 100 sets on a 1:30 sendoff. And 500s on 7:30 is nothing more than 100s on the 1:30 with the rest rejiggered a bit.
You can do it. You just don’t know it yet.
yaquicarbo -
Get into a program. Prepare to be the slowest. You may not be, but leave the ego at home and assume that you will be. I doubt anyone is going to hold it against you, and if they do, ask them how many 6min miles they can do. You’re average competitive swimmer can’t run for sh*t (well I can’t anyway 
As an ex-swimmer, I can tell you that you’ll improved MUCH faster in a structured environment than you will on your own.