How to Do a 500 in Swimming

The 500 meter event is an endurance sprint in swimming. The swim requires the ability to maintain a fast pace for an extended period of time. Swimming 500 meters in 10 minutes is a common time among moderate swimmers. Fast swimmers reach times under seven minutes in the event. Swimming the 500 is possible using any stroke, but the freestyle is most common for the long distance. Swimming a successful 500 meters for fun or in a race requires training to build stamina and endurance.

Things You'll Need

  • Swimsuit
  • Goggles
  • Head cap
  • Stop watch
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Instructions

    • 1

      Wear a tight bathing suit, head cap and swimming goggles in practice and competition. Wearing a consistent outfit allows you to make adjustments and increase comfort in competition.

    • 2

      Stand on the starting block with one leg forward. Bend your knees, crouching slightly and grab the front edge of the block with both hands. Wait for the gun in competition or dive without the gun in practice. Dive with both hands forming a triangle in front of your head.

    • 3

      Begin kicking your legs the instant you enter the water. Continue kicking until you resurface and begin the freestyle stroke. Swim to the opposite end of the pool and do a flip turn, kicking off the wall to change directions. Repeat the turn when you reach the starting side to complete the first lap.

    • 4

      Swim a total of 10 laps in an Olympic-size swimming pool to complete the 500 meter freestyle. Stop at the starting line when you complete the final lap.