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!
Comments wanted please!
* I went 16 x 25's on the :35 SCM, estimating i'd get about 20 seconds rest
* Estimated 100 free: 1:02 so that is on average, 15.5 per 25
* Given the jets or whatever reason, even's are 1 second faster than odds, so I set 15 odds and 16 evens as goal times
* I chose 16 reps because at 20 or more, I was thinking i'd let myself give up at #6. But with just 16 to start, i'd try really hard to hold form and speed to #8 and then hang on as long as possible. If I failed after that, I would still try to hang on for as many as possible. Going 20 or 30 just seems absolutely endless, and I am doing these on my own which is really hard for a racer.
*Made it to #8, then really tried to stay mentally tough and hung on until #11, skipped #12, and did 4 more and made them.
It wasn't easy or comfortable at all. I can see where having both mental toughness and the conditioning come into play. If you pushed me with a pinky finger, I would have absolutely collapsed.
Questions:
1. Breathing? That was really hard. I missed #11 because I mentally lapsed and breathed too much!
2. Is my interval correct? If i'm a 1:02 100 freestyler, should I also be working towards 14/15's to go 1:00 and under?
3. Should I increase the reps? Perhaps a realistic way is to do 16 for a defined period of time (say, until Aug 30th) and thereafter always go 20 or more?
4. How do you accommodate strokes - can you do this for fly, back, and ***? Should I be giving myself more than 20 seconds rest?
5. The flip turn issue: starts are pretty straightforward. I can do those separately to fill in the gaps with 12.5 sprints, 4/6/8//10 strokes off the dive, etc. But what about turns? My trouble comes in swimming fast and then coming to the wall and collapsing. Doing turn work is ok, but it only works if i'm already pooped out coming into the wall AND going at race pace SO.....should I do every odd 25 with a turn (and just tumble over, not push off) then look at the clock, adding 1 second for that turn, so going 16/16's for now? Or would that mean i'm not really doing USRPT?
Comments wanted please!
* I went 16 x 25's on the :35 SCM, estimating i'd get about 20 seconds rest
* Estimated 100 free: 1:02 so that is on average, 15.5 per 25
* Given the jets or whatever reason, even's are 1 second faster than odds, so I set 15 odds and 16 evens as goal times
* I chose 16 reps because at 20 or more, I was thinking i'd let myself give up at #6. But with just 16 to start, i'd try really hard to hold form and speed to #8 and then hang on as long as possible. If I failed after that, I would still try to hang on for as many as possible. Going 20 or 30 just seems absolutely endless, and I am doing these on my own which is really hard for a racer.
*Made it to #8, then really tried to stay mentally tough and hung on until #11, skipped #12, and did 4 more and made them.
It wasn't easy or comfortable at all. I can see where having both mental toughness and the conditioning come into play. If you pushed me with a pinky finger, I would have absolutely collapsed.
Questions:
1. Breathing? That was really hard. I missed #11 because I mentally lapsed and breathed too much!
2. Is my interval correct? If i'm a 1:02 100 freestyler, should I also be working towards 14/15's to go 1:00 and under?
3. Should I increase the reps? Perhaps a realistic way is to do 16 for a defined period of time (say, until Aug 30th) and thereafter always go 20 or more?
4. How do you accommodate strokes - can you do this for fly, back, and ***? Should I be giving myself more than 20 seconds rest?
5. The flip turn issue: starts are pretty straightforward. I can do those separately to fill in the gaps with 12.5 sprints, 4/6/8//10 strokes off the dive, etc. But what about turns? My trouble comes in swimming fast and then coming to the wall and collapsing. Doing turn work is ok, but it only works if i'm already pooped out coming into the wall AND going at race pace SO.....should I do every odd 25 with a turn (and just tumble over, not push off) then look at the clock, adding 1 second for that turn, so going 16/16's for now? Or would that mean i'm not really doing USRPT?
