So, that was hard, even though technically I failed after Rep 1! I only managed the first one at 1:30 (1:29) then the rest were a little off that. However, I wanted to do a 1600m main set, so decided to make keeping under CSS (1:36) my goal for the reps/sets. As it was, I just managed that, but I was totally blowing after sets 3 & 4. It’s the hardest set I’ve swum in ages, so in that respect an unmitigated success!
1:29/32/33/34
1:32/35/33/34
1:32/32/34/33
1:33/34/34/35
90s RI between sets. My heart was in my mouth at the end.
YO! @Hammerer - I did my first CSS test for about six months this week.
Failed the 400 in 6:04 (terrible pacing), then got better to crank out a 200 in 2:52.
I can do 100s in 1:36 piece of pie, 1:30s are pushing it (manage 3*5 of them the other day - ish!)
Regularly do the first 100 of a set in 1:25/6…
Give them a go off 1:35 including rest, if you manage fine then try 1:30 in future, probably little difference either way. Done right and you’ll work harder when you get more rest to get same total intensity. We’re focusing on minutiae again, when what matters is learning to push hard and tolerate that with short rest, especially when most of our focus isnt improving a 400m TT.
Id try to go off 1:35’s and see how you feel. If you manage 16 then its too easy, drop to 1:30’s basically take the 200 time and add 10 seconds!
If you also feel the need to test try the maglischo test. 10x100 off 10seconds rest, hard as you can but even pace. continuous clock and add 10 seconds on at the end and that should be your turnaround pace for threshold sessions
he knows a little bit but a lot to learn still …which is why he is so good In the early days he started following Councilmans original science but realised that a lot of the original studies of propulsion and lift were wrong when linked to swimming and re wrote his book…twice!
But that was the original point of the session. H said it was effectively intended you would fail. If you go at a pace you think you can do, then you’re just working your current abilities. The first time I ever did it, I didn’t get through the first 4x100
I see similarites with this type of session and USRPT sessions in that it’s about swimming above threshold so you get used to that pace, as well as fitness gains there are also technical improvements by swimming faster. Or at least that’s how I see it.
USRPT is ultra short race pace training, basically what swimming clubs have always done but it was badged for the US swim market to sell some coaching books (i really should try that ). Its similar, in many respects, about teaching you to swim faster than you are used to but subtly different in they are swimming 100’s at a pace designed to fail to teach themselves to hurt and gradually adapt to handle the new pace, which is the main goal . With USRPT it’s not really targeting above threshold but swimming broken sets at a new target race pace, so best example is a broken 400 of 16x25 for instance. If you currently have a pb of 5:30 you would target say a 5:20 broken with holding 20 seconds per 25 off a 5 second “reset” to hold form throughout. It enables you to hold form as you don’t become as fatigued as you would doing a straight 400, or even 4x100. just a subtle different to end goal really but important distinction to make as USRPT isn’t designed to make you fail.
Yes, but I wasn’t going to just head for the changing rooms at 2 reps was I! So, I ‘salvaged’ it with a set which was much harder/faster than I’ve done in ages. So it was fruitful!
It’s not about threshold type hurt it’s about next level hurt, teaching the body to go at a pace it wouldn’t dream of. It a stretch set, a break me set. Part of a bigger plan but very useful. I used to put it as part of an easy drill session knowing it would be short. Well not too short by the time you factor in a good warm up.
Well, it hasn’t held you back (the 8k bit). I remember when the pool re-opened in the Falklands after 4 months of being closed, I swam 12 times the first week; my shoulders were toast
I’ve been tempering my efforts with a pull buoy, paddles, bands and buoyancy shorts
(The last item are a new toy, I am slower in them for 200m than just my jammers…I think they really restrict my kick)
Really? I find them super fast. I now know why they are often called “power pants” or “cheat shorts”.
What buoyancy shorts do you have? I don’t really kick that hard which maybe factors.
In the early days he started following Councilmans original science but realised that a lot of the original studies of propulsion and lift were wrong when linked to swimming and re wrote his book…twice!
Then I cracked-on with something else.
