Wednesday, August 1, 2007

'The Cone Again'

Sue Southgate recently asked a question on Andy's post. This is part of a conversation related to that. Please feel free to jump in with opinions.

Clive
I don’t think anyone has replied to your comment about ‘the science’ have they?

Sue
No they haven't! I angst about this all the time.
However when I read what Bowman, Zieglers coach (Clive P gave me the log book workouts) and Coach Rose etc are doing its seems the drop dead short rest stuff is back in vogue for everyone??????
Sweetenham has a whole section on long distance training for females (all short rest stuff) in his current book, but for males its more rest ie: 30x100 on 1.40 holding Critical speed ( 10-20bbm). Is there science to back this? I started my coaching career with the short rest phylosophy and trying to progressively decrease the send off times. Dylan can comfortably hold 100's on 1.15 ( 30)and a smaller number on 1.10 (10). All SC. A longer set all on 1.10's ( 800, 600, 400, 200, 600, 400, 200). I also do a set with him of 16x100 on 1.30 holding race pace, evenly splitting with the correct stroke counts, he trys to descend at end. In the mid season we do this 2x with a 1000 recovery between and nearer to competition we do it through once. We actually started doing this set on 1.40 and I have decreased the interval to 1.30 cos he was doing it too easily. Do I keep reducing the interval?

Clive
The rest interval is ONLY there to allow the next repetition to be done at the required speed so the question is, what speed do you require? If you go 30 x 100 on 1:15, holding, say 1:05's (10 seconds rest) you will develop capacity but if you wanted to develop power you would need to go faster, say, 1:00, in which case you'd need to go on, say, 1:30, meaning 30 seconds rest.

There's some illogicality in your numbers - he can only go 10 x 100 on 1:10 but can go 800, 600, 400, 200 (total 2km) on a base of 1:10. The difference, obviously, is the speed he's doing.

Sue
Thanks for your reply it has helped.The cone again, lots of aerobic and anaerobic power required for 1500 swimming.

Clive
As always, the cone again :)

1 comment:

  1. I Guess with all this short rest training the goal would be to go faster in each repeat still on a short rest inteval ie Dillon 30x100 on 1.10 going 1.06 1.07 then the next step 10x100 on 1.40 going 1.02 1.03 aerobic power?
    Comments Trev

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