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Part 5: Repeating Race Pace Sets

This article is a basic summary of those posted past newsletters from this study. Please remember these basic concepts while incorporating the workouts provided in the most recent newsletter.

How often do you need to repeat specific race pace sets for optimal training?

This study recommends 8 weeks to 3 months based on the ability of the athlete. If you document all your sets you will know when to increase the distance of the race pace set or decrease the rest interval as outlined in the last newsletter. Try to repeat the specific race pace set at least 3 times with approximately 36 – 48 hours between before making any changes within a week or two cycle. The brain will establish successive refinements of the patterning with the technique and energy that will occur in a race. Each successive cycle of repeats will have increased demands on the swimmer establishing the aerobic adaptation needed in swimming.

The refinement of race pace technique must also be a major focus of training as well as the mental aspects of racing. This must be worked into the training cycles as well as recovery. Please research the macrocycles of training listed in this publication. Basically, cycles of increased fitness levels will tend to have less recovery alternated with a cycle which emphasizes technique and mental skills.

The science behind this type of training proves that swimmers can peak multiple times within a 6 month period with benefits not achieved by a 4-6 month period of traditional training with considerable demands before a taper. Tapering is so much more than a short rest but an extended period of time where all aspects of the past newsletters are incorporated. There isn’t one formula and coaches need to know their athletes for optimal training. “There is a distinct difference between a two-hour training period and a two-minute race.”

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Maintaining race pace work creates the energy demands and energy systems working together as they would in a single race. I will expand on energy systems to the best of my ability in future newsletters.

Just remember that swimmers must understand how to swim each race you are training.

If a swimmer uses the anaerobic energy system first in a race by usually being to aggressive then the race will be performed at less than optimal performance. Remember that your race pace training must match exactly how you want your swimmers to swim the race in a meet. Be as specific as you can in practice. Obviously exact times for specific distances must be repeated as well as stroke rate, flip turn speed, kicking distances off each wall and start, etc..

“Whether or not coaches are willing to alter entrenched coaching behaviors to provide a program that will benefit racing-oriented swimmers remains to be seen. A commitment to follow directives provided here in a disciplined manner is almost a requirement to see changes in coaching effectiveness through to a final, rewarding culmination. The practice sessions that stimulate the techniques and energizing properties for various races will be very different to traditional swimming training.”

All feedback is welcome.

This article is created from the readings of Swimming Science Bulletin Number 39Produced, edited and copyrighted by Professor Emeritus Brent S. Rushall, San Diego State University Swimming Energy Training in the 21st Century: The Justification For Radical Changes Brent S. Rushall, Ph.D.,R.Psy

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