Rest Interval

[Rick]

Hi, folks. Here is my question: How much rest is too much to achieve the desired results. For example, in scy, repeating :28 on the :50 in 50 frees. Over time, have reduced repeating (goal) time to :26 but still on the :50. Now, is it more benefical to drop the interval to :45 and up the goal time to :27, or should I leave the interval at :50 and just keep adjusting the goal time downward? I thought I read that the rest interval needs to be closely monitored to ensure that only certain energy systems can recharge.

Thanks

[Racepace]

For 50’s the maximum rest should be 20 seconds. If I learned correctly, if you take more than 20 sec rest, then your body has to start “its engine” again, and you will not be gaining any training from the repeats. It would be like you were just training for the 50.

I tell my kids (high school age) to look at the pace clock and take 20 sec rest based on when they finish instead of telling them the interval is 50 seconds. I know there is a bulletin or two that discusses how this is done. I hope that helps.

[lipearse]

Thanks Racepace,

Do you have a bulletin name or number for this??

Cheers

[Kris]

http://coachsci.sdsu.edu/swim/bullets/47GUIDE.pdf

Here you can find more on how to implement the usrpt.

[Racepace]

Kris beat me to it.
http://coachsci.sdsu.edu/swim/bullets/47GUIDE.pdf (page 19) (this one seems to cover almost everything)

http://coachsci.sdsu.edu/swim/bullets/table.htm (lists all the bulletins)

[Kris]

I also reached the point where I have to make the decision wether to change the target time or reduce the rest. But as I have between 8 and 10 swimmers in a lane, it is not that easy to change the rest for some of the swimmers who fail at 7-8 repps while others complete 30 repetitions without any failure. Reducing the target time will give some swimmers to much rest compared to others.
Any suggestions?

[Rick]

Thanks for those links and advice, folks. I think from the reading that 18-23 seconds seems to be an acceptable range for the 50’s. That should work well with my team. We have to work on those 5 second intervals to keep the lanes orderly so this range seems the best way to organize my lanes. A little concerned that 18 seconds won’t be enough, but I’ll give it a try.

[Author]

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