In addition to available breathing, I feel kicking, over swimming, can be maintained as active recovery easier because it's more efficient. Snorkel tested theory
The problem I see with these sets,if I am reading it right ,is that it really doesn't train the anaerobic system,focusing rather on aerobic and CP systems.This could lead to less effective lactic acid buffering which would impair performance in the 50s and 100s.Does this seem right?
Rushall says the distances should be shorter (12,5 to 15 m), also the time that you swim very active.( 15 sec).
You swim very impressive sets but they differ from the Ultra short theory.
not necessarily. doing 100's at 1500 pace actually does qualify for Rushall's ultra short theory. it all depends on the demands of the race you are training for. in his chart, he actually recommends repeat distances of 100 for events like the 500 and over.
I'm interested in seeing how this style translates to mid-distance and distance events. I know Salo has had some success with his distance swimmers (or as he calls them, long sprinters) with a lower volume and high intensity model.
not necessarily. doing 100's at 1500 pace actually does qualify for Rushall's ultra short theory. it all depends on the demands of the race you are training for. in his chart, he actually recommends repeat distances of 100 for events like the 500 and over.
I'm interested in seeing how this style translates to mid-distance and distance events. I know Salo has had some success with his distance swimmers (or as he calls them, long sprinters) with a lower volume and high intensity model.
Hmm, I read this in his essay:
It is possible to do more sprint swimming training without the problematic fatigue effects of typical programs. The utilization of "ultra-short repeats" produces all the benefits of desirable sprint training and adds some exciting new advantages. It behooves the coach to work with swimmers to find the interval distances in which repeated performances will be at least equated to desired performances. To be on the safe side, the work period
should be in the vicinity of 10 seconds. Thus, distances of less than 20 meters will become important training units for sprinters. For example, a female 100-meter butterfly swimmer who aims at a time of 64.0 seconds must repeat 12.5 meters in 8.0 seconds. A procedure of 4 sets of 40 x 12.5 meters with 8 to 10 seconds rest between each repeat
would be quite feasible. Most pool widths would be suitable for this form of training. The implication of this format for training is clear. The more training that can be accomplished at the pace of the desired performance the better will be the final performance.
Hmm, I read this in his essay:
It is possible to do more sprint swimming training without the problematic fatigue effects of typical programs. The utilization of "ultra-short repeats" produces all the benefits of desirable sprint training and adds some exciting new advantages. It behooves the coach to work with swimmers to find the interval distances in which repeated performances will be at least equated to desired performances. To be on the safe side, the work period
should be in the vicinity of 10 seconds. Thus, distances of less than 20 meters will become important training units for sprinters. For example, a female 100-meter butterfly swimmer who aims at a time of 64.0 seconds must repeat 12.5 meters in 8.0 seconds. A procedure of 4 sets of 40 x 12.5 meters with 8 to 10 seconds rest between each repeat
would be quite feasible. Most pool widths would be suitable for this form of training. The implication of this format for training is clear. The more training that can be accomplished at the pace of the desired performance the better will be the final performance.
yeah, on the link you posted, he doesn't address it for the longer races. on the link in the original post in this thread, there is a chart that shows how to structure his race pace sets based on the distance you are training for. He list's 75's and 100's as the repeat distance for the 1500.
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?
Last year after reading a Rushall or similar paper, I did 10s AFAP, 20s ez kick using a tempo trainer and kick board. Fade was not a problem.
I attempted the same approach (10 s AFAP/ 20s ez) swimming, but failed miserably. I believe that this was because there is no limit on breathing kicking with a board, but freestyle there is.
The problem I see with these sets,if I am reading it right ,is that it really doesn't train the anaerobic system,focusing rather on aerobic and CP systems.This could lead to less effective lactic acid buffering which would impair performance in the 50s and 100s.Does this seem right?
That is exactly my big questionmark in his paradigm.
What's interesting is that one can do it pretty much everyday
That's what he says, but I can't imagine doing this every day. It looks brutal both physically and mentally.
That's what he says, but I can't imagine doing this every day. It looks brutal both physically and mentally.
I totally agree. 20 x 75 free on 1:10, coming in on :48.75 each time, would be a very, very hard set for me. I am not even sure I could do it, and I can swim under 2:10 for a 200 free. (Did I read that chart right?)
