[Racepace]

Kris beat me to it.
http://coachsci.sdsu.edu/swim/bullets/47GUIDE.pdf (page 19) (this one seems to cover almost everything)

http://coachsci.sdsu.edu/swim/bullets/table.htm (lists all the bulletins)

[Racepace]

We used it to train for the 50 free. We did have all the kids swim this set even if their main stroke was the 100 free or 200 free. Next season I think I want to get the other strokes involved to help our 200 medley relay. We would have them push off and swim hard to the 15m mark, float to the wall, and then start their next rep. That float was usually 13-15 sec rest. We would do 3*6 reps with 3 min rest in between sets. We usually did this at the end of practice, but sometimes at the beginning. Sometimes I would time to make sure their last rep was still close to the speed of the first one. Like Greg said above, anybody with some comments on how they interpret the best way to train for the 50’s would be welcomed.

• This reply was modified 10 years, 7 months ago by Denaj.

[Racepace]

Do you use the failure procedure during your sets? Using the failure procedure really individualizes the workout for your team. If someone’s goal time is 1:00 min for the 100, they would be shooting for 14.5 to 15 seconds for each 25. If they swim over 15 then they have to sit out two 25’s which is about 45 seconds, then they start their 25’s again. Once they hit their 3rd failure, that set is over. At that point they would go to the recover lane.

Using the failure procedure allows the workout to fit everyone instead of it being too hard for 33%, too easy for 33% and just right for 33%. The athletes would routinely ask how many 25’s they should be doing and always tell them to just go to the 3rd failure. We would also remind them what number they hit the last time.

We also would not do anymore free after that first set. I believe I read that one event per session per stroke is all he (Dr. Rushall) recommends.

There is also probably too much rest for 25’s. USRPT recommends no more than 15 sec rest for 25’s. Once our better swimmers were under 58 seconds for the 100 we reduced their rest to 10-12 seconds per 25.

I hope that helps.

[Racepace]

For 50’s the maximum rest should be 20 seconds. If I learned correctly, if you take more than 20 sec rest, then your body has to start “its engine” again, and you will not be gaining any training from the repeats. It would be like you were just training for the 50.

I tell my kids (high school age) to look at the pace clock and take 20 sec rest based on when they finish instead of telling them the interval is 50 seconds. I know there is a bulletin or two that discusses how this is done. I hope that helps.

[Racepace]

Bill from Bloomington, IL,

We went all in last high school season with our team. We are only a 2nd year program with only one boy who swims USA meets. The boys had a lot of questions, but I explained the science behind everything and we were set. We did break all of our school records from the year before, but that would have probably happened anyway. It was more work from a coaching viewpoint, but I don’t really consider it work. By all in, I do mean all in (no kick sets, no pulling, no paddles, no fins, no dryland) Just race pace sets and recovery kicking. We had 16 boys and usually had only 4 lanes to use. A usual practice consisted of two sets of race pace training until the 3 failure and two sets of skill work (turns or Double Leg kicking). We were usually done in 1.5 to 2 hours. For our recovery sets we just had the boys do social kicking with or without a board. I’ve been studying USRPT since mid-July and have read everything I can get my hands on.

Thanks for putting together this site.

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