Mastersized Rushall, Wed., Oct. 30
by, October 30th, 2013 at 04:56 PM (1103 Views)
Swim/SCY/Solo @ Pitt
10 x 50: 3 scull, 3 caterillar, 3 single arm fly, 1 EZ
6 x 25 shooters w/fins @ :40
10 x 25 burst + cruise @ 1:00
The rest of the workout (save for chute work) was mastersized Rushall. The Rushall sets as written are simply not doable for this 52 year old drop dead sprinter. Even if I was in splendid aerobic shape, I cannot imagine ever being able to do AFAP and 100 race pace work on a 1:1 ratio, especially with all my UW work. (Plus, 1:1 ratios are not even desirable IMO for sprinting, which is why I think Rushall is more for mid-D anyway)). However, I liked the combo of anaerobic + aerobic work these sets entailed.
I used fins today as my left shoulder is cranky, probably from my shirking of RC work.
3 x (10 x 25 @ 100 pace or a tad faster) @ :40
R1 = fly, held 11s + 100 EZ
R2 = breast, held 13 highs + 100 EZ
R3 = free, held 11s + 150 EZ
20 x 25 flutter kick w/fins, AFAP to 15m and then cruise @ :30
6 x 25 w/chute
I'm pretty wiped out from that workout. There were 1200 yards of AFAP or 100 race pace work. That's way above my usual total. I guess that's the point of the Rushall method -- you get more reps at race pace.
Jim sent me a PDF doc of the study I referred to yesterday. I'm a luddite and have no idea how to attach it here. It is in the Journal of Swimming, Vol 14, Fall 2000.