Reply To: How to Train for the 50 Free
I do some all out 25 sprints to prepare for the 50 but I never do anything in between 100 pace and all out speed.
I looked back at the papers. Another reason for the short rest is that the aerobic system continues to operate maximally while the stored oxygen and phosphates replenish during the rest period. Since the next repetition begins while the aerobic system is still operating at maximum “some systems don’t have to be reawakened.” This makes sense to me because a lot of times my first few strokes after a failed rest period feel kind of awkward. With the aerobic system operating at maximum, the body learns how to utilize energy better at a particular velocity.
My problem with breaststroke is that I don’t think I ever reach maximum aerobic capacity in the first place. Don’t get me wrong, I’m still tired on the fails and breathing a little bit hard but I’m definitely not at maximum aerobic capacity like I am on free or fly. I fail to reach the 18.5 pace more for anaerobic reasons than aerobic. At the same time, going on more rest is going to be using different systems than the actual race. With 30 seconds rest, more recovery to the aerobic system is going to be paid back and you will be using way more atp longer into the set and systems that just aren’t going to be there after the first lap of the race. I’m worried about the technique adaptation. I think there is some crossover between work done on other strokes. I’m still getting maximum aerobic work done on free and fly so I don’t think I am totally going to kill my aerobic level right now by going on extra rest. I never swim backstroke but I bet if I had done a 100 back time trail each month I would have seen a steady drop in time. Not as good as it could have been if I trained for it because of technique, but there has to been some kind of cross over from the increased cardio ability I gained from the other strokes. I’m just worried about the technique carry over to the second half of a 100 breast while using a little bit different energy system in practice.
Rushall does mention that in rare cases as much as 30 seconds rest should be tried so that the swimmer can get enough reps in for a training effect to take place. He refers to the drop dead sprinters for this extra rest. This seems geared more towards swimmers that get aerobically tired really fast. From a general physical fitness standpoint, I feel like I am in really good shape right now. Out of curiosity I took my resting heart rate about a month ago and it was in the 40’s. I was concerned at how low it was so I bought a blood pressure cuff to make sure my blood pressure wasn’t too low. Usually my resting heart rate is about 43 and I hit 39 a week ago. I read that as long as you aren’t dizzy or tired all of the time you are probably good. I’ve been doing USRPT for a year, only a bunch of 25’s for 100’s and occasional 25 sprints. I thought you had to be a marathon runner or a cyclist doing hours of aerobic work per day to pull off a sub 40 heart rate.