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!
I do a 400 warm-up.
I don't really count yardage, it's not important.
My Monday and Friday workout is 2 x (30 x 50) on :50 holding :32 skip if missed (SCY). My Tuesday and Thursday workout is 40 x 25 on :30 holding :15. Wednesday is not a true USRPT workout where I do 15 x 100 on 1:30 holding 1:10 or better.
Remember however, that the sets of 30 x 50 is not supposed to be completed. If you can do 30 the set is too easy. Yesterday I did 26 and had 4 failures during the set. I stop the set when I reach either 4 failures total or 2 failures in a row. What I am trying to do is to push back the first failure further and further. So for example, my first failure yesterday was at # 14 which is good for me. Then I try to do at least 4 more before the next failure.
I am gradually increasing my USRPT sets. I hope to get to 2 x (40 x 25) on Tu/Th in the next few weeks.
Glenn,
Do you warm-up, swim 2 x (30 x 50) on the :50 until failure, warm down then dry off and call it good? Do you follow up your USRPT set with a drill or kick set? I'm looking to adopt this training method 2x/week with a 3-4x/week practice schedule. The remaining workouts consisting of HIT workouts? Does this training strategy make sense for a drop-dead sprinter with delusions of becoming a respectable 200 free/200 breaststroker? Your thoughts?
I do a 400 warm-up.
I don't really count yardage, it's not important.
My Monday and Friday workout is 2 x (30 x 50) on :50 holding :32 skip if missed (SCY). My Tuesday and Thursday workout is 40 x 25 on :30 holding :15. Wednesday is not a true USRPT workout where I do 15 x 100 on 1:30 holding 1:10 or better.
Remember however, that the sets of 30 x 50 is not supposed to be completed. If you can do 30 the set is too easy. Yesterday I did 26 and had 4 failures during the set. I stop the set when I reach either 4 failures total or 2 failures in a row. What I am trying to do is to push back the first failure further and further. So for example, my first failure yesterday was at # 14 which is good for me. Then I try to do at least 4 more before the next failure.
I am gradually increasing my USRPT sets. I hope to get to 2 x (40 x 25) on Tu/Th in the next few weeks.
Glenn,
Do you warm-up, swim 2 x (30 x 50) on the :50 until failure, warm down then dry off and call it good? Do you follow up your USRPT set with a drill or kick set? I'm looking to adopt this training method 2x/week with a 3-4x/week practice schedule. The remaining workouts consisting of HIT workouts? Does this training strategy make sense for a drop-dead sprinter with delusions of becoming a respectable 200 free/200 breaststroker? Your thoughts?
