There are HIT workouts on the forum which seem to incorporate all of the comments below.
Yes, but if you get into the specifics of Rushall's recommendations he advocates much less rest between repeats than what is most likely the norm in the HIT workouts. My recollection is Rushall thinks 15-20 seconds between is about the max rest one should take. "Ultra short" refers to both the work part AND the rest part.
Yes, but if you get into the specifics of Rushall's recommendations he advocates much less rest between repeats than what is most likely the norm in the HIT workouts. My recollection is Rushall thinks 15-20 seconds between is about the max rest one should take. "Ultra short" refers to both the work part AND the rest part.
Exactly. The intent is to stress the anaerobic and aerobic systems simultaneously. Much of the assigned HIT work is in the ATP and anaerobic systems. Still, I have done some ultra short training and assigned those sets periodically in the HIT forum. I prefer to do kick ultras, as the lack of breathing in the 8-10 second sprint portion is difficult to maintain on the shorter interval.
My favorite ultra set (building in "master breaks" to maintain the requisite intensity) is:
3 x (8 x 25 kick w/fins & board @ :30, approx 18 yards AFAP & 7 cruise)
50-100 EZ between rounds
For a drop dead sprinter, I have good leg endurance through sets like this.
I am liking this Rushall article! I have had some struggles the last few years where I have had absences from the water due to injury. On any given day, back issues allow me only 2500-3300 yards, and occasionally only around 2000 yards. Like Leslie, I am a sprinter, and have been amazed at how much quality and intensity I can get with race pace training. Allow yourself to experiment with the rest and give all you can when you see AFAP. Leslie, kudos on your workouts, they have been interesting and helpful in rediscovering my inner fire.
There are HIT workouts on the forum which seem to incorporate all of the comments below.
Ultra-short training at race-pace:
• Is the only form of training that develops race-relevant (specific) energy supply and
techniques.
• Produces levels of physiological adaptation in all three metabolic energy systems that
exceed those developed by other forms of traditional swimming program activities.
• Produces training effects faster than other forms of traditional swimming programs
because it produces the greatest volume of race-relevant stimuli.
• Is sensitive to overreaching and overtraining because its continuation is governed by
swimmer performance declines and inabilities to recover.
(Did I read that chart right?)
You probably did, but one thing to remember is you aren't supposed to keep going if you miss your goal. If you miss you are supposed to sit out the next rep. That would make a big difference. If you're able to complete the set at your goal pace on the first try I think Rushall would say your goal time was too easy.
If you're able to complete the set at your goal pace on the first try I think Rushall would say your goal time was too easy.
See, I interpreted the chart as saying that if I could complete that set I should expect to swim a 2:10 200. But if I were sure I could do that set I probably would expect to swim a 2:05 200.
Maybe I should just try it and see how close I can come.
I'm still only about halfway through the article. It looks like he's advocating a duty cycle of 10s work/20s rest.
This morning, in a feeble attempt to "groove" some technique changes to my kick I picked up at practice Saturday, I did 8x25 kick (w/ board) AFAP. I'm a pretty miserable kicker, so I was doing them in about 25-27s on a one-minute interval. I noticed that on the third 25 I was starting to tail off around the 15-20yd point, so I took an extra minute after the fourth 25.
If I had read this article first, I might have structured the set differently, only kicking AFAP 12.5yds, then easy (active rest?) to the wall. Then rest maybe 10s and take off again. Does that seem like a reasonable application of this ultra-short technique to my kick set?
If I had read this article first, I might have structured the set differently, only kicking AFAP 12.5yds, then easy (active rest?) to the wall. Then rest maybe 10s and take off again. Does that seem like a reasonable application of this ultra-short technique to my kick set?I believe so. Super high effort for about 9 seconds, then light effort with a little rest as needed. Shouldn't feel any lactate fatigue but aerobic system is working and at same time you get used to high speed kicking.
Is there a simplified English translation of his key points, practical applications, and specific case examples?
coachsci.sdsu.edu/.../ultra40b.pdf
When I've done this type of training in the past, it's worked well for me.
Looks like Rushall offers
APPLIED SPORT PSYCHOLOGY AND COACHING WORKSHOPS FOR ATHLETES AND COACHES
on many topics
Volumes and Issues of COACHING SCIENCE ABSTRACTS
I believe that this was because there is no limit on breathing kicking with a board, but freestyle there is.
That's one reason I like backstroke best. :D
Thanks for the feedback. I think I'm going to give this a try Thursday...
