Ultra Short Training At Race Pace

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. Allen, Actually, 30 x 25 on :30 is a Rushall set I've done several times. You are supposed to maintain 100 race pace (for me I calculate one half of my second 50 of the race). The object is to go as many as possible at that pace. When you go one slower you sit out the next send off, then resume. At the end you total up the number of the 30 you were able to hold at pace. My best so far is 22. That is I missed four at pace and sat out four. This is a tough set and very aerobic, but you can recover from it much more quickly than a lactate set. I actually think it helps my 200 more than my 100. The main pure speed set of his I like is 6 x 25 on :45 doling an all out 15 meters, then cruising. I do this set four times with an easy 100 between. There is no way I can take a steady diet of this work (mostly from a psychological viewpoint) but, for me, twice a week when I'm preparing for a focus meet is about right. Again, recovery is very quick from this type of training.

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. Allen, Actually, 30 x 25 on :30 is a Rushall set I've done several times. You are supposed to maintain 100 race pace (for me I calculate one half of my second 50 of the race). The object is to go as many as possible at that pace. When you go one slower you sit out the next send off, then resume. At the end you total up the number of the 30 you were able to hold at pace. My best so far is 22. That is I missed four at pace and sat out four. This is a tough set and very aerobic, but you can recover from it much more quickly than a lactate set. I actually think it helps my 200 more than my 100. The main pure speed set of his I like is 6 x 25 on :45 doling an all out 15 meters, then cruising. I do this set four times with an easy 100 between. There is no way I can take a steady diet of this work (mostly from a psychological viewpoint) but, for me, twice a week when I'm preparing for a focus meet is about right. Again, recovery is very quick from this type of training.