I've been doing exclusively USRPT swim workouts since late December. My focus through the first part of this year is pool meets, specifically a 1650y race this coming Sunday and a session with 500 free, 200 free, 200 fly the following week. I have a a huge "base:" former college swimmer, and IM, marathons, and long-distance pool and OWS since. I felt like I could change it up and see what happens. I had a 1500m short pool swim in December, and I just didn't have any "pop" in that race.
From the literature by Rushall, there is still a big aerobic training component doing this kind of practice. The metabolic and circulation systems don't just transition cleanly from pure sprints (Creatine-Phosphate system) to long spring (ATP plus glucose) to aerobic lipolysis (long efforts). There's still aspects of each going on in each of the training repeats, even doing 25's and 50's.
Most of my access is to a 25 yard pool with warm water, narrow lanes, shallow depth, and lots of chop.
If I'm doing 100's or 50's, I just set my old Timex IM watch timer function for the total time I need to get, pace + :20 rest and set on repeat. I should see :20 on every count-down on the watch. No reset needed on each.
100's: set the watch for 1:27y or 1:35m, for intended mile pace of 1:07y or 1:15m.
50's: :31y or 34m for 500y or 400m
I also do 75's (mile pace) and 25's (200 free and fly). I set the watch for 1:10y/1:15m or :35y (:40 for fly), and couple it with the pace clock, so I see the pace clock on the far side, and the watch on the near side.
I also found that the new suit I got the other day has slowed me about :01-:02/ 100. It's one of those TYR polymesh suits, whereas before I was wearing a square-leg endurance fiber suit that was more snug.
Later on this year, I plan to transition to some longer pool and OWS swims, but also come on back down to swim USMS Long course nationals in Mission Viejo in August. I doubt my distance base will be affected.
Currently, my RHR is about 48 and my BP is about 110/70.
From the literature by Rushall, there is still a big aerobic training component doing this kind of practice. The metabolic and circulation systems don't just transition cleanly from pure sprints (Creatine-Phosphate system) to long spring (ATP plus glucose) to aerobic lipolysis (long efforts). There's still aspects of each going on in each of the training repeats, even doing 25's and 50's.
Most of my access is to a 25 yard pool with warm water, narrow lanes, shallow depth, and lots of chop.
If I'm doing 100's or 50's, I just set my old Timex IM watch timer function for the total time I need to get, pace + :20 rest and set on repeat. I should see :20 on every count-down on the watch. No reset needed on each.
100's: set the watch for 1:27y or 1:35m, for intended mile pace of 1:07y or 1:15m.
50's: :31y or 34m for 500y or 400m
I also do 75's (mile pace) and 25's (200 free and fly). I set the watch for 1:10y/1:15m or :35y (:40 for fly), and couple it with the pace clock, so I see the pace clock on the far side, and the watch on the near side.
I also found that the new suit I got the other day has slowed me about :01-:02/ 100. It's one of those TYR polymesh suits, whereas before I was wearing a square-leg endurance fiber suit that was more snug.
Later on this year, I plan to transition to some longer pool and OWS swims, but also come on back down to swim USMS Long course nationals in Mission Viejo in August. I doubt my distance base will be affected.
Currently, my RHR is about 48 and my BP is about 110/70.