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!
I've been doing this - pretty much in accordance with Rushall. The goal is to do the repeats to failure. That could be 10 or it could be 18. Once you are no longer hitting your goal time you don't "hang on" you stop. Sit out one round then go back. Once you've failed 3 times then you are totally done. The theory is to only swim at your race pace. Once you've exceeded that you are training yourself to swim slower than race pace and defeating the point of the set.
I believe you use the first 5 to settle in then start to pay more attention. When I've "failed" the first one after is usually way fast. It feels really easy but I'm going faster than my goal pace.
For fly my most recent goal was :17. I typically would be hitting 16s (sometimes 15s and once a 14) on the first couple. A few times I failed on number 7. Then sat on the interval for number 8. Number 9 would go back down to 15, but felt SUPER easy.
Chart and keep track of your growth. If you fail 3 times after number 10 set the goal to be to do 11 the next day. Once you've done 20 (or 30) without failing THEN lower your goal time.
As I understand it that is what Rushall intends.
I've been doing this - pretty much in accordance with Rushall. The goal is to do the repeats to failure. That could be 10 or it could be 18. Once you are no longer hitting your goal time you don't "hang on" you stop. Sit out one round then go back. Once you've failed 3 times then you are totally done. The theory is to only swim at your race pace. Once you've exceeded that you are training yourself to swim slower than race pace and defeating the point of the set.
I believe you use the first 5 to settle in then start to pay more attention. When I've "failed" the first one after is usually way fast. It feels really easy but I'm going faster than my goal pace.
For fly my most recent goal was :17. I typically would be hitting 16s (sometimes 15s and once a 14) on the first couple. A few times I failed on number 7. Then sat on the interval for number 8. Number 9 would go back down to 15, but felt SUPER easy.
Chart and keep track of your growth. If you fail 3 times after number 10 set the goal to be to do 11 the next day. Once you've done 20 (or 30) without failing THEN lower your goal time.
As I understand it that is what Rushall intends.
