Working 500 Pace with Twin River YMCA

RJ Wojtylak

Head Swim Coach/Associate Aquatic Director

TWIN RIVER YMCA
New Bern, NC

We had a pretty good practice that I wanted to share.  We wanted to work on pacing for the 500.

800 Swim -- Focus on 12 strokes per length or less

8x75 @ 1:30 with Fins and Snorkels -- 50 Inline Kick/25 Build

8x100 Pull @ 1:25 Descend 1-4:5-8

Main Set

400 Free  @5:00, 5:20

1 x 100 Pace for 500 @ 1:30

300 Free @ 3:45, 4;00

2 x 100 Pace for 500 @ 1:30

100 Recovery

200 Free@ 2:30; 2:40

3x100 Pace for 500 @ 1:30

100 Free @ 1:15,1:20

4 x 100 Pace for 500 @ 1:30

100 Recovery

1x Broken 500

25 from a dive rest :15

50, 75, 100 rest :15 after each

100, 75, 50, rest :20 after each

25

Subtract 2:00 from their time and most wound up well under PB 500 Free.

5 minute swim cool down mixing swim, kick, and scull

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