Recovery Cycle for single event training
March 11, 2017 at 12:18 am #3181
In three recent coaching abstracts (USRPT Training Theory II-IV), Brent R. talks about using 36 to 48 hr recovery between event-specific training sessions in weekly microcycles (which works fine for multi-event/double session training). I do 6 single sessions a week, training for 1650 FR (500 FR is my other event). Obviously, training at 500 intensity on a 1650 “recovery” day isn’t recovery. I’ve been doing longer repeats (e.g 7×300 or 5×400 at race pace + 3-4 seconds/100 on :20 rest). Or should I “train” say breast stroke on the recovery days (contrasting alternating and symmetrical), throwing in some free technique work? FWIW, I’ve adopted the variation on sets he mentioned where missing by up to 1 sec isn’t failure, and only 2 consecutive repeats >1 sec slow is a failure (and terminates the set)–using the standard failure rules at my speed, one slightly mistimed turn can easily lose me 1 sec on a 100, and give me way too much rest too early 😉 Anybody else working on single events in this manner?
? APMarch 14, 2017 at 6:56 am #3182kevinParticipant
I’d say this depends on the swimmer (principle of individuality). If you have no trouble making your reps with only 24h between sets, by all means, do it. If you notice you fail very quickly with only 24h between sets, i’d day that set has no benefit and you should switch it up and leave more time between identical sets.
With my swimmers I don’t necessarily leave 36-38h between sets for the same event. But I usually leave 48h between identical sets for the same event (or due to week planning issues only once a week the same set with 24h in between).
If you only focus on the 1650 Free you still have plenty opportunity to mix it up. Do nx100 one day, nx200 the next, then work on speed and do some 50’s at a faster pace (200/400). I wouldn’t be scared to include some all out sprints too (15m-25m) and 100m pace work as nx25 (it’s aerobic!).
If you body cannot handle that you’ll simply fail quickly and you’ll know it’s time to rest 🙂 Good luck!March 16, 2017 at 1:02 am #3184
Are you saying that on the 24h cycle, it would make sense to do 50s on 1650 pace, because it’s not identical, even though the effort is the same (in theory, anyway)? Would the 200s be on USRPT protocol just longer distance, or would you modify it (right now, I do 200s and up about 3 secs/100 slower, but keep the rest 20 secs) I only have about 1 hr for workout, so I get in one longer USRPT session (25-30×100), or ~2000-2500 yds with longer repeats.
? APMarch 16, 2017 at 7:22 am #3185kevinParticipant
In your case I would consider the nx100 set as the main set. Can you hold 30x your pace for 1650? If so I would consider adding in nx150 to make it more challenging, or lower the pace 🙂
Then I would mix in:
– nx50 / nx75 on 400 pace: thats a faster pace, no harm in working speed.
– nx50 on 200 pace: again, no harm in going faster, even if it’s only 8×50 or so.
– nx200 on 1650 pace: if you have difficulties completing many of them, I would add 2-3×200 at the end of a shorter nx100 set. For example, instead of 30×100, you do 12-15×100 just to settle in the pace, then add in 2-3×200 and really try to make them.
I think nx50 for 1650 pace is too easy, but you can always mix it in when you’re having a difficult day. Say you usually make 20-25×100, but one day you immediately feel it’s difficult after 4-5. You can switch to 50’s so you have a “lighter” workout, but still maintain the specific pace.
One requirement I have for my (mid-)distance swimmers is to hold an even/negative split. I always tell them: the pace on your 2nd 50 of the 100 is what you will hold in a meet (or the second 25 in a 50, the last 50 in a 75, etc). So the back-end of the rep distance 50 HAS to be on pace, else you fail.
How many days/week do you swim?March 17, 2017 at 2:25 am #3187
Well, 25-30 is the “offer”–I never have made all 30 (before then, I reach enough made repeats to lower the target pace), but I have gotten to 30 without reaching 3rd failure. I’ve found that Rushall’s alternative of allowing 1 sec leeway, and ending the set only if 2 repeats in a row are more than 1 sec above pace works for me (since I’m only at 1:35/100 for the 1650, that’s easy to lose for lots of reasons, and the normal rest at first and second failure got me way too much recovery). That eats up most of my time–for example, today I got to #25, with my first failure at #13, but #14-17 were at or below target, fail at #18, #19-23 were makes, and #24 and #25 were failures (so I did all 25, but I focus on trying to be consistent, and pushing the first “failure” farther back). I swim 6 days a week, doing 100s MWFSa (doing a half set on Sat and 50s on 500 pace); Tues and Thurs I go longer repeats (300s-500s) a little slower than race pace
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