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!
Hmmmm
ok as an example, I'm really interested in training my 100 Free. I swim 25s on 100 Race pace, going on 25 seconds? Is this fast? What's a good example of a workout trying to get me 100 Free under a minute?
I went to a two day workshop last month with Dr. Rushall which was very interesting. A couple of things he addressed were to do your sprint work at the BEGINING of the work out and these do NOT have to be on a race pace interval because when we swim 50's it should be an all out swim from the start - there is NO "pacing" involved. So after a short warm up of 400-500 you can do a assortment of "all-out" swims, such as 25's with a start (and he says to always do a turn) then geting out and walking slowly back to the block, or 50's on the 1:30 working only FAST into and out of the wall or a set of 12.5 sprints. After your sprint work, do another 300-400 easy swim, then start your race pace set.
At the end of the first days session we had a pool and could practice a USRP set. I used to break 1:00 for my 100 free but the last two years it has been a :00, so my set was 25's on the :35, holding :15. He is big on :20 rest, but for the sets of 25's would go with :15-:20 rest interval IF your target time is :56 or under, or :14 per 25, which would mean 25's on the :30. You swim the set until you have two consecutive "fails". I did 12, and then hit :16 on my 13th swim, so rested that next :35 interval, then I did 3 more at :15, but :16 on the next, so sat out again. My next one after my rest as a :16, so that was two fails in a row and I stopped the set and warmed down with a 300. I did this set again last week and still had my first "fail" at 13, BUT, swam more after my first rest and after my second rest, so ended up with more TOTAL swims of :15
Hmmmm
ok as an example, I'm really interested in training my 100 Free. I swim 25s on 100 Race pace, going on 25 seconds? Is this fast? What's a good example of a workout trying to get me 100 Free under a minute?
I went to a two day workshop last month with Dr. Rushall which was very interesting. A couple of things he addressed were to do your sprint work at the BEGINING of the work out and these do NOT have to be on a race pace interval because when we swim 50's it should be an all out swim from the start - there is NO "pacing" involved. So after a short warm up of 400-500 you can do a assortment of "all-out" swims, such as 25's with a start (and he says to always do a turn) then geting out and walking slowly back to the block, or 50's on the 1:30 working only FAST into and out of the wall or a set of 12.5 sprints. After your sprint work, do another 300-400 easy swim, then start your race pace set.
At the end of the first days session we had a pool and could practice a USRP set. I used to break 1:00 for my 100 free but the last two years it has been a :00, so my set was 25's on the :35, holding :15. He is big on :20 rest, but for the sets of 25's would go with :15-:20 rest interval IF your target time is :56 or under, or :14 per 25, which would mean 25's on the :30. You swim the set until you have two consecutive "fails". I did 12, and then hit :16 on my 13th swim, so rested that next :35 interval, then I did 3 more at :15, but :16 on the next, so sat out again. My next one after my rest as a :16, so that was two fails in a row and I stopped the set and warmed down with a 300. I did this set again last week and still had my first "fail" at 13, BUT, swam more after my first rest and after my second rest, so ended up with more TOTAL swims of :15
