dmuecke
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I coach a similar group (10-12y) and face the same issues with bf. Actually I’m experimenting with 25s with block start and walking back and as a alternative 25s bf w/ fins.
After reading the article it looks to me 3S does claim the same than USRPT a better training approach for competitive swimmers.
Arguments against USRPT mentioned in the article are backed by studies says Beliaev. Rushall is using the same studies as proof USRPT is the right approach.
Beliaev was not trying to find flaws in USRPT he was promoting his system without saying what his system is.Most USRPT critics and Belieav too rub against the simple conditioning rules advocated by USRPT. Conditioning has the least priority in USRPT though. That could mean they all agree with the technique and mental aspects taught by USRPT and have only minor objections or they think conditioning has a higher priority and USRPT is ignoring that.
If you swim 25m intervals without turns and want make a prediction about 100m race time then you’ve to consider start time and turn times. If you train in 25m pool and race in 50m pool you’ve to consider this as well.
Defining split times as described in Rushall,s bulletins and making race time predictions are two separate things.The interval training should allow you to predict quite accurate race times. In you team it seems not the case. The most common mistake is using interval times given from swimmer to predict race times.
In regards of too much exposure you should see it in the data. My experience is swimmers swim slower and can’t hold numbers of repetitions if they’re too tired. Key is accuracy in measuring interval times.I would recommend to re-evaluate interval times your squad swims. My experience is that swimmers tend to push off too early in sets and are too optimistic about their interval times.
Tell your swimmers their interval times during sets.Your daughter is supposed to swim as much reps as she can below her target time. If she can hold the time over a distance of 3-5 times the target race distance she can stop. If you plan for 100m then 15-25 reps should be ok.
I made a mistake in my second example
…
Second example if your swimmer trains 50m intervals and can hold 40s then 2 turns are already included in the interval and
you have to add 1 turn only to your 100m race prediction: 2*40s + 1.2s – 1.7s = 81.9s
…The correct answer is 2*40s + 1.2s – 1.7s = 79.5s
The formula below helps me to plan interval training and predict race times. Keep in mind the formula below might not accurate for all distances.
In order to plan USRPT interval training you have to take start and turns into account. Let’s say you train for 100m free and plan 25m intervals.
Your swimmer can hold 20s for 20x25m. To make a race prediction based on interval times you would do 4*20s = 80s.
In a 100m short course race are 3 turns hence a better calculation would be 4*20s + 3*1.2s = 83.6s.
The start gives an extra boost which should be considered as well so the final calculation looks like 4*20s + 3*1.2s – 1.7s = 81.9s.
Second example if your swimmer trains 50m intervals and can hold 40s then 2 turns are already included in the interval and
you have to add 1 turn only to your 100m race prediction: 2*40s + 1.2s – 1.7s = 81.9s
1.2s for turn and 1.7s for freestyle start might be different for your swimmer. For backstroke I calculate 1.0s for start but again it’s an individual value.In your case 400m/50m interval = 8*33.5s + 7*1.2s – 1.7s = 274.7s (4:34.7)
If you train in a 25m pool but plan for 50m pool I found in the internet the conversion rate 1.035.
So if you want to know how fast would your swimmer swim 100F in a 50m pool then calculate 81.9 * 1.035 = 84.7In your case 274.7 * 1.035 = 284.3s (4:44,3)
To me it looks like your swimmer swam exactly what she trained for.
According to my spreadsheet 4:43 LCM is a 4:34 SCM so your swimmer holds 33.4 over 50m and 50.7 over 75 (turns calculated w/ 1.2s and start with 1.7s).
I would recommend to adjust to 4:27SCM (4:36LCM) and let her hold 32.5 over 50s and 49.4 over 75 (send off 55s for 50 and 1:15 for 75)
Thanks. I’ve got no extra money but I like the idea. Would showing swim videos on the deck on a tablet pc have similar affect?
