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!
Based on my reading of the article,you would want to devide your ideal time by 4.
I'm guessing you don't attribute pacing into this training? Like what about people who don't even split? Do we just do this training with the ideal times divided by 4 and that'll build the base and we just execute pacing in the actual race?
If you like you can get more nuanced than just dividing your ideal time by 4. The coaches here came up with a race pace chart:
forums.usms.org/attachment.php
Paces are only for 50s and 100s, but just divide the goal 50 pace by 2 to get the 25 pace. Free & back are different than fly & brst because they are foot touches for the first splits.
Keep in mind though that if you want to REALLY be going at true race pace then you need to factor in the time for a turn. For free and back, add about 0.5 sec to get those feet around; for fly & brst, add about a second for the time between the hand touch and the push off (really it is about 0.7-0.8 if you have good turns).
Based on my reading of the article,you would want to devide your ideal time by 4.
I'm guessing you don't attribute pacing into this training? Like what about people who don't even split? Do we just do this training with the ideal times divided by 4 and that'll build the base and we just execute pacing in the actual race?
If you like you can get more nuanced than just dividing your ideal time by 4. The coaches here came up with a race pace chart:
forums.usms.org/attachment.php
Paces are only for 50s and 100s, but just divide the goal 50 pace by 2 to get the 25 pace. Free & back are different than fly & brst because they are foot touches for the first splits.
Keep in mind though that if you want to REALLY be going at true race pace then you need to factor in the time for a turn. For free and back, add about 0.5 sec to get those feet around; for fly & brst, add about a second for the time between the hand touch and the push off (really it is about 0.7-0.8 if you have good turns).
