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
Follow-up:
1) Ultra short race-pace training (USRPT) exerts nonstop, maximal stress on every oxygen-using source of energy. A major effect, ultimately, is to compel lactate-producing Type IIa fast-twitch muscle fibers to undergo maximal conversion to oxygen-fueled Type IIb fast-twitch fibers. This serves to expand overall oxidative capacity, boosting performance in every pool event requiring repeated breathing.
2) Another major training effect, especially relevant for hypoxic 50s, is to compel hemoglobin and myoglobin (hemoglobin’s counterpart in the muscles) to undergo maximal increases not only in quantity but also in their ability to bind oxygen. This “stored oxygen” is plentiful in diving mammals such as seals. In sprint swimmers going full bore in a 50, it recharges the ATP-CP energy system, enabling ATP-CP to operate longer, before it must yield to the lactacid system. Because ATP-CP is the predominant energy source in trained sprint swimmers, the result is greater speed endurance—the ability to bring home a 50 before the build-up of blood acid takes its toll. See Rushall B. S. (2013). Swimming energy training in the 21st century: the justification for radical changes (Second Edition) pp. 12–23. Swimming Science Journal – Swimming Science Bulletin 39.
(Back when I could be somewhat serious about swimming, in the days before USRPT, I had no trouble bringing home a short-course 50. But long-course was another story. No matter whose program I followed, from Shubert-style over-distance to Salo-style high intensity, I always struggled to maintain pace toward the finish. How I wish I could turn back the clock, using USRPT to bring that final 15 meters up to par.)
3) It bears repeating that, despite its unique training protocol, the heart and soul of USRPT is stroke technique—toward the ultimate goal of enhanced propelling efficiency.
Follow-up:
1) Ultra short race-pace training (USRPT) exerts nonstop, maximal stress on every oxygen-using source of energy. A major effect, ultimately, is to compel lactate-producing Type IIa fast-twitch muscle fibers to undergo maximal conversion to oxygen-fueled Type IIb fast-twitch fibers. This serves to expand overall oxidative capacity, boosting performance in every pool event requiring repeated breathing.
2) Another major training effect, especially relevant for hypoxic 50s, is to compel hemoglobin and myoglobin (hemoglobin’s counterpart in the muscles) to undergo maximal increases not only in quantity but also in their ability to bind oxygen. This “stored oxygen” is plentiful in diving mammals such as seals. In sprint swimmers going full bore in a 50, it recharges the ATP-CP energy system, enabling ATP-CP to operate longer, before it must yield to the lactacid system. Because ATP-CP is the predominant energy source in trained sprint swimmers, the result is greater speed endurance—the ability to bring home a 50 before the build-up of blood acid takes its toll. See Rushall B. S. (2013). Swimming energy training in the 21st century: the justification for radical changes (Second Edition) pp. 12–23. Swimming Science Journal – Swimming Science Bulletin 39.
(Back when I could be somewhat serious about swimming, in the days before USRPT, I had no trouble bringing home a short-course 50. But long-course was another story. No matter whose program I followed, from Shubert-style over-distance to Salo-style high intensity, I always struggled to maintain pace toward the finish. How I wish I could turn back the clock, using USRPT to bring that final 15 meters up to par.)
3) It bears repeating that, despite its unique training protocol, the heart and soul of USRPT is stroke technique—toward the ultimate goal of enhanced propelling efficiency.
