ryanupper
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I believe the USRPT thought comes from the fact swimmers should not fall into fatigue level 2 or overtrained states. Rushall has some abstracts about decreased knee stability after long periods of exercise. power and stability jumping on 1 leg decreased a lot after about 30 minutes of continuous exercise. As the muscles get tired/overtrained over the course of a session and season there is a higher possibility of injury.
I had a slight shoulder issue a couple weeks ago (I’m full USRPT) but it was muscle soreness (right-shoulder, front deltoid). It didn’t hinder my session, times, etc. I think it was because I am doing WAY more fly under this system then I ever did before. I took a couple days off and the soreness went away quickly. With USRPT I just don’t have any joint of my body feeling “destabilized” even at the end of a hard session. I remember plenty of sessions in college of feeling that “my shoulders will fall off” after a practice.
Ryan
I feel like “technical base” is the only thing that carries over through age and experience. Maybe that’s what we should say. I’ll never be a “bad” swimmer at this point in my life but I will be slow-ish and out-of-shape at points…
For instance, I had the flu all last week and didn’t get back in the pool till yesterday. I was able to do 4x25s of my five meet events and hold my pace times for each set (except the 100 free pace). I felt drained afterwards though. Today I doubled the amount of work and felt a lot better. So my “aerobic base” was decimated by the flu but in short bursts I was still holding my pace so I didn’t lose my “technical base”. But my aerobic capacity doubled over the last day.
Ryan
Gary P: What kind of watch do you have?
Turgut: I would change the interval when it gets to 23 seconds of rest. So if you are coming in at 32.0 seconds for 20 reps at 55 sec interval try the next exposure at 32pace/50interval.
Also try 25s; so try to go 17.0 seconds on 25 second rest. It’s a little faster pace with no flip turn but a good variation and it gives you an idea of how you’ll feel at 35pace/50interval
Ryan
The 200 pace training has been a big problem for me as well. I think it’s a combination of adding turns (using 50y sets) and the rep time that exceeds the ATP-CP storage.
For sets of 50’s, I started at :31 target @ 55 interval but as soon as I was at 16 reps without a miss I tried lowering the target to :30 @ 55 but I had a hard time holding the target and at the same time didn’t activate my aerobic system. It was very much a problem of finding the pace/turnover/stroke length etc.
I instead went to :31 @ 50 and within a few exposures was at 9 first miss and abandoned at 16. With this set I was breathing forcefully.
I find that 22 seconds of rest is the absolute maximum you should program. This includes the 1-2 seconds to setup/pushoff and I check my wristwatch underwater after the touch as well.
Yesterday I varied up the 200 pace training with 25s, :15 @ 25. My goal was 28 reps and I ran to 36 without a miss. So what does that mean? Not sure. Next exposure I’ll go 50s, :31 @ 50 and see if I can lock in a :29 pace. Maybe next week I’ll try 25s, :14 @ 25 and see what happens.
I also find that “warming-up” with high speed turns before 50 sets gets me tuned up for the UW and breach that I’m adding in the next set. Remember, you have 3 variables (reps, target time, interval) to mess around with and If changing one doesn’t work go back to previous exposures and change a different variable.
Ryan
