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!
Yes, you want to work up to 30 25's BUT, that is including two "fails". Starting out your 100 pace 25 yard goal time should be :15, and in the beginning to get more reps, especially if you are a drop dead sprinter, it is OK to have :20 rest, so that would put your interval at :35. So your set would be to swim 25s on the :35 holding :15, don't worry if you miss one on your first four, as it might take a couple to set your pace. THEN keep swimming on that interval until you hit a :16. When you do, you stop and rest one interval, and then start again, swimming 25s on the :35 until you hit another :16, then STOP and rest an interval and then start again - once you hit your third "fail" you stop and swim down, the set is over. It is important to remember the number of 25s you did before your first "fail" AND the total number of 25's you did before your third "fail". Try to work up to 30 25s - but that INCLUDES your two "fails". Once that is done you can drop the interval to :30 OR you can drop your goal time to :14. You would have to know best.
In regard for training for the 50, you can do 25's on the :30 as follows -15 yard sprints at your 50 pace then easy swim to the wall. You can't really get a time on these, but a good set would be to start with 8, rest, then 6, rest, then 4.
Yes, you want to work up to 30 25's BUT, that is including two "fails". Starting out your 100 pace 25 yard goal time should be :15, and in the beginning to get more reps, especially if you are a drop dead sprinter, it is OK to have :20 rest, so that would put your interval at :35. So your set would be to swim 25s on the :35 holding :15, don't worry if you miss one on your first four, as it might take a couple to set your pace. THEN keep swimming on that interval until you hit a :16. When you do, you stop and rest one interval, and then start again, swimming 25s on the :35 until you hit another :16, then STOP and rest an interval and then start again - once you hit your third "fail" you stop and swim down, the set is over. It is important to remember the number of 25s you did before your first "fail" AND the total number of 25's you did before your third "fail". Try to work up to 30 25s - but that INCLUDES your two "fails". Once that is done you can drop the interval to :30 OR you can drop your goal time to :14. You would have to know best.
In regard for training for the 50, you can do 25's on the :30 as follows -15 yard sprints at your 50 pace then easy swim to the wall. You can't really get a time on these, but a good set would be to start with 8, rest, then 6, rest, then 4.
