kevin
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Hi all,
Thanks for the responses so far. I greatly appreciate that.
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)
I think you need to give her longer swims and less rest to be successful in LCM 400. Doing 50’s you can rely on wall speed to much and with the interval being 1:00 I think she is not learning how to maintain her speed.
I’m not saying 50’s aren’t good for the 400, but have the main staple be repeats of 75’s and even some 100’sBoth make sense, and that was my first reaction too. More 75’s and lest rest. However, I’m bothered by the fact she can only complete one set/week and then seems tired for a few days.
One question I would have is, what is she doing the rest of the time? What’s in the rest of those sessions where she does 30×50 and what does she do in other sessions? Personally I’ve found that including traditional training alongside USRPT can have a significant impact on a swimmer’s ability to hit their target times.
We do pure USRPT, so just some recovery swims in between sets. Usually 3 sets/2 hrs. In her case mainly 100, 200, 400 free and 100, 200 back sets. We never do the same set on successive days. We train 6 days/week (monday->saturday, sunday off).
Although, in the week before the meet we did more recovery meters, because the sets became so short. That might not have been a good idea.
Hey Billratio,
I wonder, in the 10-hr week, did you limit practices to 2 sets? What did you do with the rest of the time? I guess 10 hours = 5x 2hr practice?
We have 12 hrs/week (6x2hr) and for 2-hr practices we do 3 sets + 1 skill or 50’s set. Up until now we did a general build-up (each 100m 3x per week, 400m 3xweek and a few times 200m).
But I’m cutting this down a bit, because the kids seem too tired. We start preparing for the first big meet (in 7 weeks) and the goal is to do less sets/week but really focus on their best events and produce more volume/quality per set. I hope that turns out well.Greets,
KevinFrom Swimming Science Bulletin 50:
“It is the intention of the senior author of this paper to produce a USRPT paper on warming-up and cooling-down at practices and meets. It should be available before September, 2014.”
Looking forward to read that!
Could you share the race paces, volumes in training (rep’s made at race pace), race results and stroke frequency in both training and race for those 4 swimmers? I would be very interested to see that data.
For the record: I don’t agree that a “high” stroke rate is a bad thing. I have my swimmers do the longest stroke they possibly can hold in a rhythmical fashion. You could understand rhythmical as “high(er)”.
E.g. in front crawl you will attain higher stroke rates when being able to hold upper arms in one line during the arm movement. In contrast with a “slower” catch-up (or hip-driven, or whatever you want to call it) stroke.
A long (distance-wise) stroke is good, because of the long power phase. That doesn’t necessarily mean a slow stroke. You can make long strokes at a “high” rate.
Please also define what you consider “high” in your claim.
Can you elaborate more on that? Is the first sentence a quote from somewhere?
What events are you talking about? 100’s? Or longer distances as 400/500’s, 800’s?You state something and draw a conclusion, can you back it up with data?
Hey Paul,
We have 6 workouts per week (usually 2h, 1,5h on wednesdays) and start the season as follows:
sets per week:
– 3×400 front crawl
– 2×200 front crawl
– 1×200 backstroke
– 3×100 per stroke
– alternate sets for 50 and sets for kicks/turnsconcretely (all in meters, 25m pool):
monday:
– 6×25 for 50 fly (max effort, with start from blocks)
– 16×50 for 200 crawl
– 12×25 for 100 breast
– 16×25 for 100 backtuesday:
– 6×25 for 50 back (max effort, with start from blocks)
– 20×50 for 400 crawl
– 12×25 for 100 fly
– 16×25 for 100 crawlwednesday:
– kicks (10×12,5m max effort)
– 16×50 for 200 crawl
– 16×50 for 200 backthursday:
– 6×25 for 50 crawl
– 12×75 for 400 crawl
– 16×25 for 100 back
– 12×25 for 100 breastfriday:
– kicks (10×12,5m max effort)
– 12×25 for 100 fly
– 16×25 for 100 back
– 12×25 for 100 breast
– 16×25 for 100 crawlsaturday:
– 6×25 for 50 breast
– 20×50 for 400 crawl
– 16×25 for 100 crawl
– 12×25 for 100 flyOdd/even weeks alternate between emphasis on kicks/turns and also changes order of longer events/shorter events (e.g., start with set for 400 or end with it).
We do 4 weeks of this building volume:
– 400 from 20×50 to 30×50 and from 12×75 to 16×75
– 200 from 16×50 to 20×50 and 24×50
– 100 from 16×25 and 12×25 to 20×25then we evaluate and modify race paces
next 4 weeks we hold the same max volume, but with faster race paceNext 4 weeks we have some meets, but shift focus slightly from 400 to 200
we would do only 1×400 per week but 2 or 3 extra 200 per weekAfter these 3×4 weeks we evaluate and start more specific workouts (towards big meet in january), focussed on 100’s and 200’s.
During all this we have technique accents that are put in. Race strategy/psychology will be emphasised in second half of the season.
Greets,
KevinWe do it very similar to TSV.
- ±8 swimmers/lane
- each swimmer has a sheet with target paces
- each swimmer has a log sheet to record results of sets (either x+y+z or first fail, total at race pace and overall total) and reference previous results before starting a set
- divided in lanes either by different send-off time or having the fastest kids race each other
- not all the kids always do the same stroke in a set, we have sets on “personal stroke” (their best stroke excluding freestyle). We still match kids based on speed, if possible.
An practice is usually structured as follows:
- fixed 15min dry-land warm-up (dynamic stretches, injury prevention + running and jumping)
- set for 50m or skill set
- set for 100m stroke/free
- set for 200m free/stroke
Odd weeks we first do the set for 100m, followed by a set for 200m. Even weeks we first do a set for 200m, then the set for 100m.
If the 100m set is for a stroke, the 200m set is for freestyle and vice-versa.
An example of a practice (of yesterday):
- 15min dry-land warm-up
- 200m choice
- SKILL: 2x(6x25m) on 45s: 12,5m sprint underwater kicks + break-out + easy till 25m ; extra rest of 30s after 6
- RECOVERY: 200m backstroke: alternate 25m kick + 25m full stroke
- SET: 20x25m on 35s at 100m pace for best stroke (standard 3x fail or 2x subsequent fail set-up)
- RECOVERY: 300m back/breaststroke: 25m + 25m breast, all easy, focus on perfect back-to-breast turn
- SET: 10x50m on 1:05 at 200m free pace followed by 10×25 on 35s at 200m free pace (finish with feet)
- after first failure on the 50’s they should switch to the 25’s, first 6 are always considered successful (so they do at least 6)
- all 25’s have to be completed
- RECOVERY: 300m free: breathe per 7/5/3 strokes per 25m
It may not seem much, but if they really hit their paces (which they did) they are really exhausted after each set. But very importantly: they don’t feel “dead” after the last recovery + shower time
EDIT: kids in practice are between 12 and 14y
Ok, in that sense it’s 1/3. It was confusing since he says that only race pace swimming is useful and suggests to cut any slow swimming. Technique can be combined with race pace swimming, so you cannot say it’s 50-50 technique and race pace swimming, actually, it’s more like 100% race pace and at the same time as close to 100% technically correct swimming
I don’t want to sound rude, but I don’t like the way you state “it works”. Such statements are exactly what Rushall fights, it’s not very scientific. You could perfectly well say “it works” about traditional training, since (almost) all high-level athletes use that to achieve their level.
Many factors contribute to the results you and your swimmers achieved. How old are they? Which level did they attain before the meet? How old where their previous personal bests?
If you take a group of young kids, medium level and have them swim events they haven’t been entered in for a while, chances are very high you get a high percentag of PR’s. Simply because they grew, became older and more mature, have better technique…
What really matters is whether the percentage of PR’s would have been lower with other training forms. I (and many people here) would like to see a scientific study on that.
