Reply To: Shorter rep distances to increase volume early in season

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Avatarryanupper
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Above was Thursday. On Friday I used 5 fly strokes and easily got 20 reps in @40 interval. Wasn’t really tracking the time but was gliding into the 20 yard flags at about 11 seconds. Today or tomorrow I’ll do 5 stroke on a 35 interval. Next target set will be 6 strokes on a 35 and so on.

HUGE observation: I’m working on 6.9 “initial actions” during the session. I quickly noticed (about rep 4) that I wasn’t focused on 6.9, I was counting strokes…

Now I’ve been doing this USRPT technical thing for 3.5 years now. I’ve read through the macrocycle manual at least 7-8 times. If I can’t focus on counting strokes and the technical element at the same time your average swimmer will definitely not be able to focus on both.

Moral of the story, assigning a “counting” set will only result in swimmers counting. If anything, the coach should be taking baseline measurements from the deck at certain intervals in the season. For example, early season N x 100 free at 500 pace, count the strokes per 25/50 at like rep 4 and rep 12+ (near failure). Go through a whole macrocycle then count again and measure efficiency. If the swimmer is going faster with the same strokes that’s pretty good but if they are going faster with fewer strokes even better. Also, if they are holding a similar stroke count longer in the set that’s a big win as well.

Again, my one-off case study, but don’t expect much if you’re counting and trying to work on a technical element at the same time.

Ryan