How often can i use swim paddles?

How to speed up my 500m Freestyle? Is there any techniques in practice I can use?

• My 500 Freestyle time is 8:47. Before the end of summer, I want to be able to swim the 500m free in 6:47-7:20. I go swimming everyday, so is there any workouts or any techniques, such as paddles, I can use to increase my speed?

• Answer:

  Do swimming sets that teach you how to race. In a race, you should start off slow and speed up as you go. So, your swimming practice sets should be PRACTICE and should be structured so that you go faster and faster as you do your sets. Here are bunch of suggestions for swim sets using interval training as intervals are the BEST way to get into better shape and to lose weight. Consider doing a set of 20 x 50yds swims starting a new one every minute. Do a similar set while only kicking (20 x 50 on 1:20). Do sets where you mix up the strokes. Do 10 x 100/2 or 2:15 while swimming IM's (individual medley). On an 100 IM, you swim one length of fly, one back, one breast and one length of free. Do 12 x 75 on 90 seconds (1:30). Do some 8 x 125/2 mins. You have several variables to use while planning ... Variable #1 ... Swim or only kick or just pull with arms Variable #2 ... how many #3 ... how far #4 ... time interval (if you are doing 50's on a minute and it takes you 42 seconds to swim, you get 18 seconds rest and then you'll be starting a new swim (or kick or whatever) one a minute after the last swim). Thus, the time interval is one minute. #5 ... Which stroke or combination of strokes including IM? With all of those variables you have a myriad of combinations. Here is another example: S 1 x 200/4 S 2 x 100/2 S 4 x 50/1 repeat that set 5 times and that is 3000 yds. Or ... S 1 x 200/4 S 1 x 150/3 S 1 x 100/2 S 1 x 50/1 repeat 6 times and THAT is 3000 yds. Of course, in the above sets, throw in kicking instead of swimming on the 100's or the 50's. Add a few seconds to the intervals I gave when you kick.