Ultra Short Training At Race Pace

I think the Rushall article mentioned 1:1 or even 1:2 work/rest ratios in the context of describing current practice (which would in fact be a 1:00/100 pace on a 2:00 interval), but you're right... that's not the kind of practice that he is advocating... which would be closer to 2:1 (or greater) for most sets; according to this paragraph: Ideally, a rest period between each work period should be 20 seconds (Beidaris, Botonis,& Platanou, 2010) in any presentation of ultra-short training. At most 30 seconds mightbe tolerated (Zuniga et al., 2008) although work quality of less-than-maximal intensitymight have to be accommodated (as happens with 1,500 m swimming). Longer restperiods change the energy demands of succeeding repetitions making them unspecific forracing. So, If you were doing 1:00/100 then your interval could be 1:30 according to him, a 2:1 work:rest ratio... and that :30 rest is at the high end of rest per rep. If your target time is 1:10 per 100 (as in the chart in his longer study) then the 1:30 interval gives you only :20 rest between 100s. So if I want to improve my 50s, I swim 12.5s at 50 race pace? If I want to train hundreds I do 25s at 100 meter pace? Also I make the time, to include 10 seconds of rest between each one? Sound about right?

I think the Rushall article mentioned 1:1 or even 1:2 work/rest ratios in the context of describing current practice (which would in fact be a 1:00/100 pace on a 2:00 interval), but you're right... that's not the kind of practice that he is advocating... which would be closer to 2:1 (or greater) for most sets; according to this paragraph: Ideally, a rest period between each work period should be 20 seconds (Beidaris, Botonis,& Platanou, 2010) in any presentation of ultra-short training. At most 30 seconds mightbe tolerated (Zuniga et al., 2008) although work quality of less-than-maximal intensitymight have to be accommodated (as happens with 1,500 m swimming). Longer restperiods change the energy demands of succeeding repetitions making them unspecific forracing. So, If you were doing 1:00/100 then your interval could be 1:30 according to him, a 2:1 work:rest ratio... and that :30 rest is at the high end of rest per rep. If your target time is 1:10 per 100 (as in the chart in his longer study) then the 1:30 interval gives you only :20 rest between 100s. So if I want to improve my 50s, I swim 12.5s at 50 race pace? If I want to train hundreds I do 25s at 100 meter pace? Also I make the time, to include 10 seconds of rest between each one? Sound about right?