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.
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.
Is doing one set of 10 x 25 enough to be considered ultra training though?
I did the set that Kirk listed above yesterday, with the exception that I did a 50 EZ between each round of 10. No way can I go actual 100 pace for 30 x 25.
Race-pace Set 2: 30 x 25 m butterfly or breaststroke
at 100 m race-pace (include underwater work).
On 45 seconds
This seemed very different than doing an ultra as 3 x (10 x 25 burst + cruise + 50 EZ), which I've done before, still challenging though.
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.
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.
Is doing one set of 10 x 25 enough to be considered ultra training though?
I did the set that Kirk listed above yesterday, with the exception that I did a 50 EZ between each round of 10. No way can I go actual 100 pace for 30 x 25.
Race-pace Set 2: 30 x 25 m butterfly or breaststroke
at 100 m race-pace (include underwater work).
On 45 seconds
This seemed very different than doing an ultra as 3 x (10 x 25 burst + cruise + 50 EZ), which I've done before, still challenging though.
