coachsci.sdsu.edu/.../ultra40a.pdf
There is a method, which is referred to as the Rushall method which Michael Andrew uses.
Was wondering if you had any critique about this. If this sort of training is a good idea and what are the problems.
Would this also be good for longer events? Like the 400 IM?
Thanks!
I tried it. It's really, really hard to do it self-coached. You will definitely get better at super-short distances (25s!) But to do them on the short intervals with enough consistency for the supposed aerobic conditioning to kick in without a coach or a partner to keep you going is next to impossible. When you're pushing off for that 19th 25 on :30 and you need to blast it to keep it under :13 and you know you have to do it eleven more times after that, you'll give anything to be back doing some long, boring, non-race-specific pull set. Or, you'll find an excuse to stop and go home.
I don't think that is what Rushall is talking about.That sounds more like a lactic acid tolerance set.A Rushall set could be 25s on the 30,but only the first 12.5 yds would be hard so that you are not engaging the anaerobic system,.When I am doing what I think of as a Rushall set it is 50s on the minute, sprinting the first 12.5.If I was faster/younger I think doing them on the 45 would be reasonable.As I understand it, the idea is to work on the high speed race specific stuff for only about 6-8 seconds each time so that you don't build up much lactic acid,therefore enabling you to do it over and over.It is very hard for me to keep mindful during these sets and if you don't keep mindful you are programming your muscles to swim wrong.
I tried it. It's really, really hard to do it self-coached. You will definitely get better at super-short distances (25s!) But to do them on the short intervals with enough consistency for the supposed aerobic conditioning to kick in without a coach or a partner to keep you going is next to impossible. When you're pushing off for that 19th 25 on :30 and you need to blast it to keep it under :13 and you know you have to do it eleven more times after that, you'll give anything to be back doing some long, boring, non-race-specific pull set. Or, you'll find an excuse to stop and go home.
I don't think that is what Rushall is talking about.That sounds more like a lactic acid tolerance set.A Rushall set could be 25s on the 30,but only the first 12.5 yds would be hard so that you are not engaging the anaerobic system,.When I am doing what I think of as a Rushall set it is 50s on the minute, sprinting the first 12.5.If I was faster/younger I think doing them on the 45 would be reasonable.As I understand it, the idea is to work on the high speed race specific stuff for only about 6-8 seconds each time so that you don't build up much lactic acid,therefore enabling you to do it over and over.It is very hard for me to keep mindful during these sets and if you don't keep mindful you are programming your muscles to swim wrong.
