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!
Thanks so much for the response, Glenn! Next time I do the 100s set, I'll do 2 x (30 x 100) on 1:05 skip if missed on a rest interval of :20. That sounds very intimidating to me right now, but hopefully I can get at least part way through the first set before reaching failure.
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.
Yikes! That seems like a lot of yardage, but I guess with all of the failures, it won't work out to be too much; perhaps 4000 to 5000 per set, on the longer end, which is reasonable. Though it does seem that with that much swimming, I'd need more than one day off per week in order to recover.
Just to clarify, when doing the 2 x ( XXXXX ), I can take time between the first and second major sets, right?
Something else I've been wondering: I have several goal times in the different distance freestyle events. In the 1000, I'd like to go a 11:10 (holding 1:07s). In the 500, I'd like to go a 5:15 (holding 1:03s). Is it possible with UST@RP to train for different events with each workout? I know you're focused (exclusively?) on the 400 SCM. But say I want to focus on the 1650 race pace two days a week, the 1000 pace 2 days a week and the 500 pace the other two days. Is that something that's possible with UST@RP?
Thanks so much for the response, Glenn! Next time I do the 100s set, I'll do 2 x (30 x 100) on 1:05 skip if missed on a rest interval of :20. That sounds very intimidating to me right now, but hopefully I can get at least part way through the first set before reaching failure.
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.
Yikes! That seems like a lot of yardage, but I guess with all of the failures, it won't work out to be too much; perhaps 4000 to 5000 per set, on the longer end, which is reasonable. Though it does seem that with that much swimming, I'd need more than one day off per week in order to recover.
Just to clarify, when doing the 2 x ( XXXXX ), I can take time between the first and second major sets, right?
Something else I've been wondering: I have several goal times in the different distance freestyle events. In the 1000, I'd like to go a 11:10 (holding 1:07s). In the 500, I'd like to go a 5:15 (holding 1:03s). Is it possible with UST@RP to train for different events with each workout? I know you're focused (exclusively?) on the 400 SCM. But say I want to focus on the 1650 race pace two days a week, the 1000 pace 2 days a week and the 500 pace the other two days. Is that something that's possible with UST@RP?
