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!
glenn,
when you dont make 1 at your target pace, what do you do?
rest for the 50sec intervaul or how long?
do you rest more if you fail 2 in a row?
what about 3 in a row?
your total (if all completed and i realize its not supposed to be) is 3400+ thats a lot for some people. and with 3000 of that sprinting that is darn tough.
When you miss your target pace ( :32 for me), you rest for one cycle, i.e. for one repeat. Then you pick up again on the next repeat. So if I start on the top (:00) and I go a :33, instead of leaving on the :50, I rest and leave on the next interval which would be :40.
If you miss two in a row, that means that you missed one, rested, then missed one again. If that happens, your set is done, you are finished. That's why Dr. Rushall calls these sets self-limiting. When you can't make the interval you're done. It's not how many you do, it's the quality. Too many swimmers are concerned with YARDAGE. It's not about yardage, it's about quality and race pace. Your body needs to know what race pace feels like. The nice thing about this training is that when I get up behind the blocks, I tell myself "Just do what you do everyday in practice".
The optimim rest for the sets of 50s, 75s or 100s is :20. Not :25, not :30, not :45 seconds. For the set of 40 x 25s the rest is :15. You don't break up the set into three sets of ten with extra rest. No Masters minute. You go, you push and make as many as you can.
Your last sentence mentions total yardage. Forget about total yardage. Total yardage does not make you a fast swimmer. Quality swims at race pace make you a faster swimmer.
glenn,
when you dont make 1 at your target pace, what do you do?
rest for the 50sec intervaul or how long?
do you rest more if you fail 2 in a row?
what about 3 in a row?
your total (if all completed and i realize its not supposed to be) is 3400+ thats a lot for some people. and with 3000 of that sprinting that is darn tough.
When you miss your target pace ( :32 for me), you rest for one cycle, i.e. for one repeat. Then you pick up again on the next repeat. So if I start on the top (:00) and I go a :33, instead of leaving on the :50, I rest and leave on the next interval which would be :40.
If you miss two in a row, that means that you missed one, rested, then missed one again. If that happens, your set is done, you are finished. That's why Dr. Rushall calls these sets self-limiting. When you can't make the interval you're done. It's not how many you do, it's the quality. Too many swimmers are concerned with YARDAGE. It's not about yardage, it's about quality and race pace. Your body needs to know what race pace feels like. The nice thing about this training is that when I get up behind the blocks, I tell myself "Just do what you do everyday in practice".
The optimim rest for the sets of 50s, 75s or 100s is :20. Not :25, not :30, not :45 seconds. For the set of 40 x 25s the rest is :15. You don't break up the set into three sets of ten with extra rest. No Masters minute. You go, you push and make as many as you can.
Your last sentence mentions total yardage. Forget about total yardage. Total yardage does not make you a fast swimmer. Quality swims at race pace make you a faster swimmer.
