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!
USRPT set for 100 free... For the person just starting to hear about Ultra Short Race Pace Training - It is important to note that while some have posted doing 20 or 30 x 25's on a specific interval (with a 15-20 rest between each), the goal of that set is NOT to complete all 20 or 30. The primary goal of the set is to #1, so how many you can hold at your 25 pace before your first "fail", and #2, how many total you can swim before your 3rd "fail". The problem with people first getting acquainted with this practice method is that if you give them a set of 20x 25s on the :30 - they will just adapt their speed to complete the set. Therefore - what I encourage people to do is a set of 12, 8, 4.
Example: if your 100 time is 1:00, then swim 12 x 25 (holding :15) on :30 (unless you are a "drop-dead" sprinter like myself, then use a :35 interval), rest :30, 8 x 25 on :30 (holding :15), rest :30, 4 x 25 on :30 (holding :15). What this set does is automatically put the "fails" in for you. If your 100 time is slower than 1:00, then you definitely want a :35 interval (or more depending on your time). The basic guideline is :20 rest - BUT - you don't want your rest to be greater than your swim (unless by a second or two) - which is why if you swim 1:00 or less for your 100, you need to be on a :30 interval. Also, your rest interval is the same as your swim interval.
USRPT set for 100 free... For the person just starting to hear about Ultra Short Race Pace Training - It is important to note that while some have posted doing 20 or 30 x 25's on a specific interval (with a 15-20 rest between each), the goal of that set is NOT to complete all 20 or 30. The primary goal of the set is to #1, so how many you can hold at your 25 pace before your first "fail", and #2, how many total you can swim before your 3rd "fail". The problem with people first getting acquainted with this practice method is that if you give them a set of 20x 25s on the :30 - they will just adapt their speed to complete the set. Therefore - what I encourage people to do is a set of 12, 8, 4.
Example: if your 100 time is 1:00, then swim 12 x 25 (holding :15) on :30 (unless you are a "drop-dead" sprinter like myself, then use a :35 interval), rest :30, 8 x 25 on :30 (holding :15), rest :30, 4 x 25 on :30 (holding :15). What this set does is automatically put the "fails" in for you. If your 100 time is slower than 1:00, then you definitely want a :35 interval (or more depending on your time). The basic guideline is :20 rest - BUT - you don't want your rest to be greater than your swim (unless by a second or two) - which is why if you swim 1:00 or less for your 100, you need to be on a :30 interval. Also, your rest interval is the same as your swim interval.
