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!
Sunruh,
I have never calculated my yardage before but to give you a perspective, here it is for Monday:
Warm up - 400
28 x 50 - 1400
EZ swim - 400
16 x 50 - 800
warm down - 400
The total yardage is 3400 of which 2200 is at race pace. I am pretty sure you won't get that much race pace training in any other Masters workout.
Let me break down the 28 x 50. My first failure was at #14 (:34), my second failure was at #19 (:33), my third failure was at #24 (:35) and my fourth failure was at #28 (:37). After the fourth failure I stopped the set.
I did an easy 400 swim and rested at the wall for about 5 minutes after the first set.
The second USRPT set was 16 x 50 and went like this: First failure was at #6 (:33), second failure at #9 (:33), third failure at # 12 (:33) and fourth failure at #16 (:35).
Then I swam a 400 warm down.
Sunruh,
I have never calculated my yardage before but to give you a perspective, here it is for Monday:
Warm up - 400
28 x 50 - 1400
EZ swim - 400
16 x 50 - 800
warm down - 400
The total yardage is 3400 of which 2200 is at race pace. I am pretty sure you won't get that much race pace training in any other Masters workout.
Let me break down the 28 x 50. My first failure was at #14 (:34), my second failure was at #19 (:33), my third failure was at #24 (:35) and my fourth failure was at #28 (:37). After the fourth failure I stopped the set.
I did an easy 400 swim and rested at the wall for about 5 minutes after the first set.
The second USRPT set was 16 x 50 and went like this: First failure was at #6 (:33), second failure at #9 (:33), third failure at # 12 (:33) and fourth failure at #16 (:35).
Then I swam a 400 warm down.
