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Swiming 500 meters in under 10 minutes
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SteezeySteve Offline
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Swiming 500 meters in under 10 minutes
Had a pool my whole life,swam a lot since I can remember,and swim fairly far out in the water on a regular basis. Been an athlete my whole life and have decent genetics for mid range endurance stuff,always played midfield in team sports.
Not in as good of shape these days recently and without pushing myself to hard/ just casually running it at a pace that felt like my a 7:45 or an 8 out of shape kind of mile back in the day turned out to be a 15 minute mile.


Can anyone give me an idea of how hard it is to swim 500 meters in under 10 minutes,and what would be the best stroke to use. Usually I do breast stroke.
01-21-2018 10:24 PM
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Akwesi Offline
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RE: Swiming 500 meters in under 10 minutes
Crawl is obviously faster than breast stroke, but it does take more out of you over long distances. The world's best swimmers would swim 500 meters in just under 5 minutes (400 record is 3:40), so your speed would have to be about half of world-class. That is equivalent to running a 7 minute mile, to put it in perspective.

Edit: for clarity.
(This post was last modified: 01-22-2018 04:19 AM by Akwesi.)
01-22-2018 04:18 AM
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Akwesi Offline
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RE: Swiming 500 meters in under 10 minutes
Also: in before Suits points out you shouldn't let a fat girl steal your phone while you are in the water.
01-22-2018 04:21 AM
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roberto Offline
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RE: Swiming 500 meters in under 10 minutes
Get in the pool and find out. I like swimming, but I feel that for best results you have to push yourself hard. I like to be shaking like a shitting dog when I climb back up the steps and into the jacuzzi. I never count lengths, I just know what percentage of my all I'm giving.

Anyone can spend an hour swimming up and down at a leisurely pace. You might as well go for a walk. Hit it hard and fast- fifteen minutes of all you've got. Let us know how you get on.

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01-22-2018 04:59 AM
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Suits Online
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RE: Swiming 500 meters in under 10 minutes
The trick to success here is having 0.02% bodyfat year round.

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01-22-2018 05:44 AM
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Bienvenuto Offline
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Post: #6
RE: Swiming 500 meters in under 10 minutes
There was a competitive swimmer, guy called Terry Laughlin, who was obsessed with being a fast swimmer.

he said his eureka moment was after he raced once on the premise that he would kick and stroke in freestyle faster than anyone else. He got out of the pool in bits, his coaches and onlookers said that they had never seen someone move their legs and arms as fast as he had.

But he didn't win. It wasn't even his personal best.

He came to the same conclusion that masters swimming coaches push. That swimming isn't a sport like circuits or spinning, its more like tennis or even golf: an unfit but skilled veteran will walk all over a fit but unskilled newbie.

There are rugby clubs that use golf as a preseason workout - big unskilled (in golf terms) rugby players hacking at the ball and sprinting after it 20 yards at a time and trying to complete the course first. Good fitness but applied in analogous terms to swimming then a pro will finish faster at a walk.

Laughlin came up with a system that is skill based and aerodynamic based on physics, skill combining for efficiency. Its used or at least studied by most top level swimmers. The idea is travelling as fast as possible with the least/ most efficient effort.

Video: https://www.youtube.com/watch?v=tFmnJnmahLw

So it depends what you want. If you want to thrash yourself in the hope of swimming 500 m in 10 minutes you might get there or if it doesn't work then at least it might still make you a seriously fit, if still an inefficient/ unskilled/ slow swimmer.

Theres a book by the coach Emmett Hines called Fitness Swimming where he teaches the total immersion drills and gradually builds up the work.

He emphasises the skills all the way but it goes from mainly drills with treading water for fitness to "lactate endurance and lactate tolerance sets (that) improve pain tolerance and the ability to deal with lactic acid accumulation while swimming fast" and then onto on to "the most challenging and stressful practices that you can do, these should only be used for 9 to 12 weeks max".

I'm doing it now and my technique is getting good (used to hate freestyle) and the fitness demands are slowly building whilst my strokes per length and drag in the water are diminishing.

https://www.amazon.com/Fitness-Swimming-...ng+fitness

Up to you and how much time you want to devote to it I guess. Look at it if it interests you. But I hope this helps.
01-22-2018 12:38 PM
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The Man w/ the Golden Gun Offline
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Post: #7
RE: Swiming 500 meters in under 10 minutes
(01-22-2018 12:38 PM)Bienvenuto Wrote:  Laughlin came up with a system that is skill based and aerodynamic based on physics, skill combining for efficiency. Its used or at least studied by most top level swimmers. The idea is travelling as fast as possible with the least/ most efficient effort.

Video: https://www.youtube.com/watch?v=tFmnJnmahLw

So it depends what you want. If you want to thrash yourself in the hope of swimming 500 m in 10 minutes you might get there or if it doesn't work then at least it might still make you a seriously fit, if still an inefficient/ unskilled/ slow swimmer.

Interesting-seems like it all comes down to efficient use of energy in sports. I don't swim as much as I do hockey, but switching from offense to defense is hugely energy expensive if you don't do it right-something the pros can do and noobs don't. In dance, smaller steps are more easily contained than larger ones...

They teach you techniques in sports, but the real benefit seems to be efficient use of energy...
01-23-2018 12:22 AM
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MrTickle Offline
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Post: #8
RE: Swiming 500 meters in under 10 minutes
I used to do a lot of swimming in younger years. As pointed out above, fast swimming it's all about efficiency and technique.

Front crawl is the only stroke to consider for long distance. Lost of tri swimmers and good amateurs never swim anything else.

Rather than just cracking out the distance each time you swim look to improve your technique and isolate parts of your stroke. For example, you might get a kick board so you only use your legs and a pull boy to you only use your arms and can really focus on good technique. You also want to make sure you learn bilateral breathing (every third stroke) so you stroke stays balanced. Learning to tumble turn fast and with power is also key. A typical training session might look like this.

1. Warm up 200 m front crawl
2. Main set 100 m with pull boy + 50 m kicking + 100 m full stroke. Rest 90 secs. Repeat 5 times
3. Warm down 200 m front crawl

You want to get a series of training sessions together to mix it up. Try and get a friend to film you so you can correct technique problems.

All that being said. After a while, swimming is boring as fuck and no substitute for lifting.

Edit: Remove unrequired info.
(This post was last modified: 01-23-2018 05:40 AM by MrTickle.)
01-23-2018 05:39 AM
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Post: #9
RE: Swiming 500 meters in under 10 minutes
(01-22-2018 12:38 PM)Bienvenuto Wrote:  There was a competitive swimmer, guy called Terry Laughlin, who was obsessed with being a fast swimmer.

I took one of their weekend workshops (Total Immersion). At one point they videotape you underwater and then everyone gets together to watch the videos and hear the instructor critiques. After seeing 10 or so videos and hearing the critique, you can actually start to see what they're talking about and predict what they'll say is wrong with the next swimmer based on their video.

I am a shitty swimmer but I did get a bit better.

As others in the thread have noted, swimming is largely about technique, not fitness. I once went to watch an amateur tennis competition and noticed how many overweight guys were beating their 'in shape' opponents. Same principle. And when it comes to reducing body weight: it's mostly about nutrition, not exercise. Amazing how long this information has been out there but many people still don't know it.
01-23-2018 10:10 AM
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Mufasa Offline
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Post: #10
RE: Swiming 500 meters in under 10 minutes
OP what is your current time?

(01-22-2018 04:18 AM)Akwesi Wrote:  Crawl is obviously faster than breast stroke, but it does take more out of you over long distances. The world's best swimmers would swim 500 meters in just under 5 minutes (400 record is 3:40), so your speed would have to be about half of world-class.

Theres levels to this shit though. People who are good at the 500yd/400m freestyle tend to be distance swimmers and are not even at a max effort for the majority of the race AND they have been doing this their entire life.
The key is pacing/decending your effort.
a sub 10min 500m should be under 2:00 per 100m. The first one should be as easy as you can make it; as you get more tired you will begin to slow down. You must increase your effort as you get tired to maintain the pace. Technique and shit can help make your energy expenditure more efficient as can becoming more efficient in your breathing patterns--most swim and hold their breath until they have to breathe sending their body into oxygen debt and shooting your lactate levels way up. Breathing every 3 strokes or every other or a combination of the two is advised. Start with one 100 on 2 minutes and see if you can make it with 15-20 seconds rest (more is better). Once you get to that goal add a second 100. when you get to 5 100s that will be mission accomplished.

As you get more efficient shorten the interval:
instead of 5x100's on 2 minutes try 1:55, 1:50, 1:45, etc.
OR give the 500 straight with flip turns a try--holding 1:45/100m is on pace for 8:45.


(01-22-2018 05:44 AM)Suits Wrote:  The trick to success here is having 0.02% bodyfat year round.

Not necessarily--fat floats easier than muscle.
It is more about how you build muscle.
efficient swimmers tend to have long-lean muscle, not short-lean muscle. Building mass is fine, but if you are "bulky" you will make buoyancy an issue (stretching and rolling out will also help prevent bulking up) then you have to exert energy to float and propel forward. I'm 240 lbs and don't look it because my muscle mass is long-lean-muscle. Think of it like skipping two rocks. They both are 10g--one is long round a flat. One is a sphere. Which one is easier to skip.

Technique:

theres two forces at work in swimming propulsion and frontal drag. The first you should seek to master is eliminating as much drag as possible and getting step 1 or propulsion (the kick).

Drills:

-Shark fin drill




-zipper drill




When kicking make sure you are bending your knees. Start out floating on your stomach and bending your knees a lot. As you move down the pool make your knee bend smaller until you find an optimal kick for your body.
Beware of kicking on your side--YOU SHOULD be kicking on your side most unexperienced swimmers (probably you) don't as well as when you are on your belly. make sure you are continuing your knee bends when on your side.

-6 beat kick




When you add your kicking to your repeat 100's remember that it shouldn't be max effort but a fast effort that you can sustain for multiple tries.


Tips:
Flip turns vs touch turns--flip turns are faster
Streamlines and strong push offs save time and energy
Distance per stroke matters

Fitness:
-Max efforts burn sugars first then, carbs, then fats--usually you end up with so much lactate that you cannot effectively burn fats because you can't move lol

-To burn fats your body will first burn through all of your cals from carbs before accessing fats. the more you train the more effective you body gets at this--why most swimmers are ripped. Cutting carbs from your diet will force you body to become more efficient

-heart range 60-85% of your max heart rate is where you should be training to improve your fitness as a swimmer.

Quote: https://swimswam.com/26562/


Why is checking your heart rate crucial in swimming?
Heart rate is something that is important to monitor for athletes, especially competitive athletes. Not only is it good for people to know heart rates for their health, the human heart rate is a fantastic indicator of fitness level. For someone who wants to know the whole spectrum of their heart rate, start with the maximum heart rate. This is said to be the greatest rate at which your heart can work. Then there is your resting rate, which is the rate your heart works at zero activity. So you have your max and your resting rate, the goal now is to train somewhere in between there.

There are ways to calculating all of these rates. For resting rate, take a pulse when you are relaxed for six seconds, and then multiply that by ten. For max there are several ways to find this. The most common is to subtract your age from 220, so a 19 year olds max heart rate would be around 201. According to Web MD, this is less accurate for people over 40, so here is another formula to play with. Try: 208 – (0.7 X AGE), so a 40 year old would have a max of 180 beats per minute. There are a few things to realize before you take your heart rate and start comparing it to everyone else you know. The biggest one is that everyone’s heart rate is different; it can be higher or lower even for people with identical fitness levels, as well as these calculations are more accurate as generalizations but still can give a good idea of where your max is. For the purpose of exercise, 60 – 75% is going to be a good exercise for your body, while 75 – 85% is considered the aerobic intensity level where people actually lose weight.

Now that we have a good understanding of heart rates we can look at how to measure it. The most conventional way is to place your index and middle fingers over your wrist or neck and count the beats for six or ten seconds. Most of the time doing this manually isn’t exactly practical, so there are many devices out on the market. From chest straps to watches, there are dozens of monitors on the market. Although some of them work for swimmers, basically every single one of them just is not practical. It is difficult to check watches during a workout, and at that point you might as well just use your fingers.

I was top 40 in the world when I used to compete so if you want to DM me I'd be happy to help.

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(This post was last modified: 01-23-2018 01:25 PM by Mufasa.)
01-23-2018 01:24 PM
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SteezeySteve Offline
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Post: #11
RE: Swiming 500 meters in under 10 minutes
Alright thanks for the training methods mentioned here. I asked because I was considering training to become an open ocean lifeguard.
I was worried about not having acess to a (non hotel) pool right now and only having the ocean to swim in but I could always do my same deep ocean swims and stuff and just work on technique.

Training for a one mile in 7 minutes could be done doing suicides so if its really the equivalent it shouldn't be so hard.....just not as motivated to go to the beach and do deep ocean swims during this season because theres no girls down south, at my swim beach,at the hotel tourist beaches by the village,middle beaches,or the all the way up north glamour beach and the water is cold as fuck so there's no point in being that tough guy who doesn't give a fuck how cold the water is. Thats why i'm not sure how bad I really want to train to become a lifeguard right now...If things go well and I have enough money for a wetsuit soon I'll surf consistently enough to become a good surfer and practice swim technique then hope for the best.

No clue what my time is. I've never timed myself on this event.
(This post was last modified: 01-25-2018 09:22 PM by SteezeySteve.)
01-25-2018 09:18 PM
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The Beast1 Offline
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Post: #12
RE: Swiming 500 meters in under 10 minutes
(01-22-2018 05:44 AM)Suits Wrote:  The trick to success here is having 0.02% bodyfat year round.

I've found that the water around the Bahamas in the late summer is best for maximizing ones buoyancy. You'll need a boat to sail to the places where it's most saline.
(This post was last modified: 01-25-2018 11:25 PM by The Beast1.)
01-25-2018 11:25 PM
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Post: #13
RE: Swiming 500 meters in under 10 minutes
I can swim a 500 free under 10 mins easily, I once swam one in 5:36.
11-08-2018 08:53 PM
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oilbreh Offline
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RE: Swiming 500 meters in under 10 minutes
Really depends on your stroke more than anything. Also is it 500 meters in a olympic pool (50m), 25m pool or a 25 yard pool (as most are in the states). Really in all cases it should be fairly easy if you are training daily and have a good stroke. With a good stroke you should be able to do it without training. Are you trying to get into BUDS or something?

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11-09-2018 01:29 PM
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BadBoyGamer Offline
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RE: Swiming 500 meters in under 10 minutes
I am a swimmer. Do it my whole life.

Never keep track of times and such. Always focus on my technique.

Make sure I do not waste energy. That all movement is elegant.

The water should not make a splash. To glide like a dolphin.

Breathing is everything. You cannot miss a beat.

The timing must be perfect.

Only three ways to do something: "The right way. The wrong way. Or my way. Obviously my way is best."
11-10-2018 09:28 AM
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