500-Yard Swim Tips

In competition, the 500-yard swim is done while performing the freestyle, which is sometimes called the front crawl or simply the free. When done in a 25-yard pool, it takes 20 laps to complete this event; when done in a 50-yard pool, it takes 10 laps. The 500-yard free is considered a middle-distance event. It requires a combination of sprinting and distance swimming skills.

Perfect Your Technique

A middle-distance event like the 500-yard free uses a two-beat kick -- two kicks of the legs (one kick from each foot) for every arm movement; this conserves energy for the event. The more efficient your stroke, the fewer strokes it takes to get from one end of the pool to the other, and the less energy you'll expend. Additionally, practice bilateral breathing. This technique requires you to breathe only on odd strokes; for example, every third, fifth or seventh stroke. This keeps your stroke even and avoids a galloping motion seen in swimmers who always breathe to one side.

Increase Your Endurance

While the world's fastest male swimmers can complete a sprint race like the 50-yard free in under 20 seconds, the 500-yard free takes more than four minutes to complete -- and that's if you are a world-caliber swimmer. To build up your endurance, break the 500-yard swim down into smaller sections during practice. Do a 100-yard swim 10 times, taking a short break of five to 10 seconds between each repetition. This training conditions your body for the longer swim. Over time, increase your practice speed -- for example, if you have no problem doing the ten 100-yard swims in 80 seconds each, up your pace and do them at 70 seconds each.

Practice Your Turns

Unless you are doing an open-water event -- done in a lake or ocean -- you will need to execute turns at the wall. Competitive swimmers do flip turns for freestyle. To do this, swim into the wall, tucking your chin and bending at your waist when you are a foot or two from the wall. Flip your feet out of the water, landing them squarely on the wall. At this point, you are on your back, knees bent and with your feet on the wall. Push off the wall and start your flutter kick as you roll onto your stomach. As you reach the surface of the water, begin your arm movements and continue your stroke.

Pace Yourself

On race day, it's important to pace yourself. This race is not a sprint; the world's best swimmers spend at least four minutes doing it, while beginning swimmers take far longer to finish. Expending all your energy at the beginning of the event leaves you with little reserves to complete it. Author and swim coach Terry Laughlin urges swimmers to build their pace, gradually increasing their speed throughout the course of the event. Swimming the 500-yard free in this way gives you the necessary energy at the end if you find yourself in a race to the finish with another competitor. If you were able to comfortably complete your training routine of ten 100-yard swims at a pace of 70 seconds each, base your race pace off this standard. For example, on race day do your first 100 yards at 75 seconds, your second at 70, your third at 65, your fourth at 60 and your fifth at 55.