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 think a good example of extreme LA buildup would be the sensation at the end of a 200, taken out at a 100 pace.
I'm guessing you speak from experience? :D
How does one "measure" lactic acid build up?
oooo oooo mr kotter mr kotter i can answer this one easy peasy lemon squeasy.
finger *** blood tests!!!
we did this a LOT. first time we were all stupid and offered a different finger for each *** (using the snap gun) and the next day boy did we learn NEVER to do that again. couldnt touch anything. from then on we would just squeeze that 1st pricked finger until it reopened and use it again. 1 finger not 8 would hurt bad the next day.
what my team proved is that 300-400m of constant swimming warmdown is essential for flushing after intense swimming.
when you have a sample size of 50-60 swimmers and do this test 5 times it can show a trend very quickly. we did this a couple of times also on the USA jr team.
and then 40 of us from my team followed it all up with the big test at UCI were we did VO2 max on the swimbench and followed with la blood test, but the biggie was the muscle biopsy in our thigh to determine red/pink/white muscle comp.
steve - '83-'84 lab rat
Ok,
I have a 100 ft pool. I am training for the 50 and 100.
Today I did 1 length all out on 1:30. I was getting 90 seconds rest and could only hold 20 sec or better for 10 before complete meltdown.
According to rushall I should be getting 20 sec rest? If so, my fast swimming would degrade from 20 sec to 25 to 30 sec and no longer swimming fast.
How can you swim fast on such little rest to work? Maybe 25 yds in say 15 sec would be way different with 30 sec rest than the 33yds.
For what? Certainly not USRPT.
Depends on what you're doing. This is approximately what I can repeat at race pace:
25's @ 100 pace - 1:2 work:rest ratio
25's or 50's @ 200 pace - 1:1.66
50's @ 400/500 pace - 1:1
50's, 75's, or 100's @ 1650 free pace - 2:1
Ok,
I have a 100 ft pool. I am training for the 50 and 100.
Today I did 1 length all out on 1:30. I was getting 90 seconds rest and could only hold 20 sec or better for 10 before complete meltdown.
According to rushall I should be getting 20 sec rest? If so, my fast swimming would degrade from 20 sec to 25 to 30 sec and no longer swimming fast.
How can you swim fast on such little rest to work? Maybe 25 yds in say 15 sec would be way different with 30 sec rest than the 33yds.
Rushall only deals with race pace swimming, not AFAP swimming. To the extent he even addresses AFAP work, he concedes that you need more rest. I don't think Rushall's sets are really designed for masters sprinters. The 50 set he specifies for 100s is impossible. I occasionally do a version of his 25 set for 100s, but like That Guy, I take more rest than :20.
Rushall only deals with race pace swimming, not AFAP swimming. To the extent he even addresses AFAP work, he concedes that you need more rest. I don't think Rushall's sets are really designed for masters sprinters. The 50 set he specifies for 100s is impossible. I occasionally do a version of his 25 set for 100s, but like That Guy, I take more rest than :20.
20 seconds' rest for 25's @ 100 pace is reasonable if we're talking about someone who can do each 25 in 10-11 seconds, like Michael Andrew. That's pretty close to 1:2 work:rest, which is the ratio that I've found I can do.
As for 50's @ 100 pace... I... uh.... haven't tried that. :bolt:
20 seconds' rest for 25's @ 100 pace is reasonable if we're talking about someone who can do each 25 in 10-11 seconds, like Michael Andrew. That's pretty close to 1:2 work:rest, which is the ratio that I've found I can do.
As for 50's @ 100 pace... I... uh.... haven't tried that. :bolt:
agree.
25s @ 100 pace are do-able. My best efforts have been 20x25 with almost no "fails" at about 1.4 rest/work ratio, maybe 1.35.
50s @ 100 pace are extremely difficult. I am happy to make just a few at an in-season practice, and that's with a rest/work ratio >> 1.
Yea, after reading more carefully, I realize it is not for fast swimming, rather more like 80% effort. I am going to try holding 25 sec for 33 yds and go on 45. (20sec rest) and see how many I can do. I'm not sure where the " race pace" title comes from. I think for 200 race pace, yes, the 20 sec rest makes sense, but for 50 and 100, I think race pace is anaerobic and you don't train at that speed on 20 sec rest. I think pacing for a 100 is 3:1 rest swim ratio, so that would be more like 50s at goal 100 pace on 2 min as an example.
