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!
Parents
Former Member
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).
Charts kinda confusing o_O
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).
Charts kinda confusing o_O
