Reply To: U.S. Question, is interval for 50yd repeat length for 500 free too long?

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#2377
oldschoolc
Participant

I’ll give the good Dr. kudos for getting coaches to think about what it is they’re doing in workout. But much of his information is based on some studies and his best educated guess. There has been NO data presented to support much of what he has stated and remember for the most part the “n” is still one, MA. Years ago the old adage was “2 x the race distance” which actually fits closer to what I’ve seen.

What we have seen is they need to complete in the neighborhood of 37% or higher of numbers offered for consistent improvement in performance. Example had girl drop 8 seconds in 200ba this weekend. She had a total number of “50s on 1” to this point in the season of 444 she has made 174 or 37.19%, her 200 pace for practice was 34.12 and she had an average of 50s 2 , 3, & 4 of 34.79, for the race. If you figure her standard deviation into the performance of .47 she is 34.32. This holds true for the majority of the group. So pretty close for an old guy with a stopwatch.

800/1500 question. This is not going to sit well with the purist of USRPT. But we use 100s with :15ri, 200s with :15ri and have also gone up to 400s with 15ri for the distance events. Using the same principles of USRPT training “of once they can no longer hold pace let them stop” This keeps the fatigue factor to a minimum with regards to energy expenditure and accumulation of fatigue over the training cycle. Any group doing this 3 time per week will need recovery days as this is very fatiguing!

200s work well for the 800/1000 using pace for the middle pace of 800/1000 and 400s fit well for 1500/1650 using a middle 400 pace for 1500/1650.

Oldschool

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