I'm kind of confused at the structure of this method. for example, a set would be 10x25 @ race pace of 50 free. say your 50 free is 22.00, so it would be 10x25 holding 11 on a 30 second interval.
Yes, that's about right, though while training for a 50 I think the author suggests you should only be swimming the first 12.5 at race pace. There is a table in his full paper I believe. Look in the references at the end of the ultra40 paper.
Here's what I did this morning:
200 SKP
4x75 @ 1:30
10x25bk @ 1:00, holding :20s per 25
100 EZ
The third bullet was the ultra-short thing. I was doing 25s, swimming at my target pace, which was a 1:20 100bk, thus :20 per 25. I saw a :19 once and a :21 once. The rest were 20-low or 20-high, so I believe I managed more-or-less the proper speed. The 60-second interval gave me the desired 2:1 rest/work ratio.
So, divide your race and target time by four. Swim the quarter distance in the quarter time, and set the interval to three times the quarter time. Seems pretty formulaic. (Which I like, because I have to carry my set around in my noggin with its pathetic little neurons. :D)
I found it to be an interesting set. I see how you can work both the CP and aerobic metabolism. During each 25, your CP metabolism is worked hard, but recovers during the rest period. Meanwhile, your heart rate is elevated during the entire set, so you're also working your aerobic metabolism.
Since each 25 was the same, and I did so many of them, I was able to try things out as well. More SDKs, focus on speeding up my arm recovery, etc. I never did fewer than five SDKs, tried seven once, six a couple times. All in all, I liked it. I'll probably try and work this in once a week, and maybe add a 100bk time trial once a month (or enter a meet, perish the thought!) to see how/if I'm improving.
Skip
I'm kind of confused at the structure of this method. for example, a set would be 10x25 @ race pace of 50 free. say your 50 free is 22.00, so it would be 10x25 holding 11 on a 30 second interval.
Yes, that's about right, though while training for a 50 I think the author suggests you should only be swimming the first 12.5 at race pace. There is a table in his full paper I believe. Look in the references at the end of the ultra40 paper.
Here's what I did this morning:
200 SKP
4x75 @ 1:30
10x25bk @ 1:00, holding :20s per 25
100 EZ
The third bullet was the ultra-short thing. I was doing 25s, swimming at my target pace, which was a 1:20 100bk, thus :20 per 25. I saw a :19 once and a :21 once. The rest were 20-low or 20-high, so I believe I managed more-or-less the proper speed. The 60-second interval gave me the desired 2:1 rest/work ratio.
So, divide your race and target time by four. Swim the quarter distance in the quarter time, and set the interval to three times the quarter time. Seems pretty formulaic. (Which I like, because I have to carry my set around in my noggin with its pathetic little neurons. :D)
I found it to be an interesting set. I see how you can work both the CP and aerobic metabolism. During each 25, your CP metabolism is worked hard, but recovers during the rest period. Meanwhile, your heart rate is elevated during the entire set, so you're also working your aerobic metabolism.
Since each 25 was the same, and I did so many of them, I was able to try things out as well. More SDKs, focus on speeding up my arm recovery, etc. I never did fewer than five SDKs, tried seven once, six a couple times. All in all, I liked it. I'll probably try and work this in once a week, and maybe add a 100bk time trial once a month (or enter a meet, perish the thought!) to see how/if I'm improving.
Skip
