kevin
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@doc: a bit off-topic: what protocol sets do you do for distance swimmers (400m-800m-1500m) and on what weekly frequency? I recon an nx100 set for 800 pace is more taxing than an nx25 for 100 pace, so swimmers need more rest/can handle less weekly exposures to such sets?
As an example, would this be viable:
– 3x/w 50’s for 400 pace
– 3x/w 100’s for 800 pace
– 2-3x/w 200’s for 1500 paceThis seems really hard, haven’t tried it, but you may have more experience with this.
clearly not on par with his 100’s or 200im. I wonder if he is going to focus more on these distances without the pressure of trials, will be interesting to see.
It’s not because the forum is a bit silent that USRPT is dead. There are many teams in the US that converted their program fully to USRPT. There is also no effort (that I know of) that tries to gather data from various clubs/swimmers/coaches/… in order to validate the approach with data. It would be a cool project to set up some kind of website that can be used to keep data, and then use it to extract statistics. Kind of like an open-source data gathering effort.
@doc: how much rest do you provide for nx100 back half 200 speed?
@doc: there’s a new bulletin from Rushall. I’ve only skimmed it, but he mentions the values he cites are “guesses”, not scientifically determined values. I usually aim for 3-4 times the race distance. Very occasionally I offer up to 5x.
Aargh @doc, the stress! I’m hoping for a 2:19.97, that would qualify her for European Juniors championships. We’ll see, at this point I’m putting priorities on enough rest. We continue normal sets, but immediately stop at failure. Combining nx50 on 2′ for 1st 50 of 200 and a set of nx50 on 1′ for 50 2,3,4 is hard in the same practice.
@dmuecke: until July 2015 we trained 5x2h per week. Since Sept 2015 we have an additional 1.5h and sometimes she doubles on saturday. Currently we are mo 2h, tu 2h, we 1.5h, th 2h, fr 2h, sa 2h (+ occasionally a second practice). We don’t do any dryland, except some dynamic warmup (very limited) and she goes running about 1 to 2x week, depending on school work etc.We’ve been waiting a long time for this progress, but she improved technically (1,2 strokes less per 25) and of course she’s been working hard, lots of determination, frustration, failure, but ultimately succes
Update after the meet (SCM) last sunday:
100m back: 1:04.10 (split 31.47)
200m back: 2:16.65
Splits:
00:31.95
00:34.43 (1:06.38)
00:35.43
00:34.84Happy coach and happy swimmer
In two weeks we have national championships, LCM. I hope we can maintain this level. And I wonder what is possible in LCM for her.
would you mind sharing their progress on a longer term.
– What was ‘n’ 6 months ago vs. now?
– How many times did you schedule nx25 on 2′ and on 1′ and nx50 on 2′ per week over the last months?@doc: what’s BT?
edit: ah, you mean personal best, right?
Makes total sense, as always @doc!
She’s certainly lacking base speed, although her 100m times are influenced by the bad start problem, she loses at least a second on the start and spends the first 25 catching up to the rest. Progress in that department is rather slow, I can’t seem to find a way to improve her start in a major way in a rather short term. Kicks are good, it’s just the backwards dive and entry that poses problems.
We do sets for the first 50, she’s usually in the low 32’s there. I also offer sets for speed (25’s on 1:00 for split of 1st 50/100 and 25’s on 2:00 split 50), we’ll see on Sunday what the outcome will be.
The problem to me is that she’s a bit too impatient. When I tell her to aim for 16-20 50’s targeting <35 she gets angry with me
“I want to go 33’s”. In SCM I know she wants to go 2:16, PB is 2:21 from May 2015. She sets the bar very high, and this results in less consistent performances in the sets. On a good day she manages 7-8 50’s in a row on 1:00 below 34 (we started out on 1:10). On bad days she doesn’t even get to sub-34. Then she gets frustrated and angry, she’s quite the handful 
best perfomances & splits LCM:
1Ba: 1:06.43: 32.10 + 34.23 (Mar 2016)
1Ba: 1:06.59: 32.76 + 33.83 (Apr 2016)
2Ba: 2:23.76: 33.93 + 36.11 + 36.89 + 36.83 (Jul 2015, she was only 1:08.00 for 1Ba at the same meet)
2Ba: 2:23.82: 33.63 + 36.65 + 37.43 + 36.11 (Feb 2016)
2Ba: 2:23.84: 33.45 + 36.65 + 37.57 + 36.18 (Feb 2016)It’s been a while since we did a SCM meet, but personal bests are: 2:21.23 (May 2015) and 1:05.20 (Dec 2015).
So 1Ba times have improved ; 2Ba: we’re struggling for almost a year now, although she’s definitely improved in the sets.We did such a set yesterday, with emphasis on race strategy. It’s not exactly USRPT and I consider it “easier” than a normal 16×50 on 1m. Times were very good, however, I don’t know how good they correlate to a race.
4x(4×50 on 1m + 100 recovery and discuss strategy of the 4×50):
#1 33.7 33.9 33.7 33.4
goal for the next 4 was to go out faster, but maintain pace on 50’s 2,3,4
#2 32.9 33.4 33.1 33.2
#3 33.1 33.8 33.4 33.2
#4 33.1 34.8 34.4 33.9We have a SCM meet on sunday, I’m curious what is possible for her (she’s 2:21 in SCM).
@lefthanded-swimmer: I understand your frustration, we’ve been doing USRPT for 2-3 years now, and I sometimes doubt what I’m doing. You have to think and plan on the longer term, tomorrow is not (that) important. Where you and your swimmer want to be in a year/two years is what you should be concerned with. Especially since he’s developing physically, don’t underestimate the impact of that, a temporary regression in performance is actually quite common.
It’s hard and uncertain, but make choices for the longer term and stick with them. Whatever you pick, it boils down to working hard, regardless of the training method. As Philippe Lucas says: working hard is not guarantee for succes, but not working hard is a guarantee for failure.
@doc: (offtopic) If I remember correctly, around 3 weeks before a major competition you do test/evaluation sets (4×25 on 1:00, 6×50 on 1:00 etc.). How exactly are you planning these, do the swimmers get any rest/recovery in between the nx25 and nx50? I’m looking for a reliable, in-season evaluation process (other than meets), to make adjustments.
