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!
As I understand UST@RP, the ideal amount of rest for this type of set is around 20 seconds, so I figured that trying to hold 1:07s, starting with 1:30 (or 23 seconds rest) would be OK. I guess I was wrong because I easily made all of the first 16. I adjusted the sendoff for the second 16 to 1:25. This was a bit more challenging, especially near the end of the set, but I still made them all.
I guess I either need to drop my target interval to 1:06 or 1:05 or change the sendoff to 1:25 or both.
What would be your advice?
I would say both. You might try 1:05 on the 1:25. Remember that Rushall suggests the following sets for the 1650:
40 x 50
30 - 35 x 75
25 - 30 x 100
Eventually you should get to 2 days per week of 2 x (40 x 50) skip if missed on a rest interval of :20, plus 2 days per week of 2 x (35 x 75) skip if missed on a rest interval of :20 and 2 days per week of 2 x (30 x 100) skip if missed on a rest interval of :20.
There is no rest after 16, no EZ 300 and couple of minutes rest. You do 30 x 100 and the only time you rest is if you miss one (except for the first 5). And if you miss two in a row with the rest OR miss four total, you stop the set. If you are not having failures the set is too easy. You are supposed to have failures.
As per above, you should never get to being able to do 2 entire sets of 30 x 100. Again, if you are able to do 60 x 100 at the target time, the set is not challenging enough.
My 2 big sets are 2 x (30 x 50) which means a total of 60 x 50. The most I have ever done is 26 in the first set and 16 in the second set for a total of 42 and of those 42 only a total of 34 have been at the target time. The other 8 have been failures i.e. 4 failures in each set.
Hope this helps.
As I understand UST@RP, the ideal amount of rest for this type of set is around 20 seconds, so I figured that trying to hold 1:07s, starting with 1:30 (or 23 seconds rest) would be OK. I guess I was wrong because I easily made all of the first 16. I adjusted the sendoff for the second 16 to 1:25. This was a bit more challenging, especially near the end of the set, but I still made them all.
I guess I either need to drop my target interval to 1:06 or 1:05 or change the sendoff to 1:25 or both.
What would be your advice?
I would say both. You might try 1:05 on the 1:25. Remember that Rushall suggests the following sets for the 1650:
40 x 50
30 - 35 x 75
25 - 30 x 100
Eventually you should get to 2 days per week of 2 x (40 x 50) skip if missed on a rest interval of :20, plus 2 days per week of 2 x (35 x 75) skip if missed on a rest interval of :20 and 2 days per week of 2 x (30 x 100) skip if missed on a rest interval of :20.
There is no rest after 16, no EZ 300 and couple of minutes rest. You do 30 x 100 and the only time you rest is if you miss one (except for the first 5). And if you miss two in a row with the rest OR miss four total, you stop the set. If you are not having failures the set is too easy. You are supposed to have failures.
As per above, you should never get to being able to do 2 entire sets of 30 x 100. Again, if you are able to do 60 x 100 at the target time, the set is not challenging enough.
My 2 big sets are 2 x (30 x 50) which means a total of 60 x 50. The most I have ever done is 26 in the first set and 16 in the second set for a total of 42 and of those 42 only a total of 34 have been at the target time. The other 8 have been failures i.e. 4 failures in each set.
Hope this helps.
