Comparison of Ultra-Short Race Pace and High-Intensity Interval Training in Age Group Competitive Swimmers

Abstract

The aim of this study was tο examine the acute responses to an Ultra-Short Race Pace Training (USRPT) and a High-Intensity Interval Training (HIIT), both oriented for the event of 100 m freestyle. Eighteen national-level swimmers (8 boys, 10 girls) aged 13.5 ± 0.1 years, with 8.0 ± 0.5 years of experience participated in the study. All participants completed a USRPT and a HIIT protocol consisting of 2 × 10 × 25 m (USRPT1 & USRPT2) and 5 × 50 m. Significantly higher swimming velocity (SV) were achieved in USRPT compared to HIIT (p < 0.001), while significantly lower distance per stroke (DPS) and stroke index (SI) were obtained (p = 0.007 and p < 0.001). Also, significantly lower blood lactate and glucose (BL & BG) concentrations were found after USRPT (p ≤ 0.001 and p = 0.037). Heart rate (HR) and rate of perceived exertion (RPE) were significantly lower after USRPT than HIIT (p < 0.001 and p = 0.015). According to the results, an USRPT swimming set consisting of 20 × 25 m at a 100 m pace seems to induce more specific responses in kinematic characteristics, biomarkers, HR and RPE compared to a 5 × 50 m HIIT set.

Progression of Sprint Interval Training Set Performance and Physiological Responses during a Six-Week Training Period

“…Moreover, swimmers applied 2 × 4 × 50 m training sets three times per week. Despite the fact that this type of training is related to swimmers' performance improvement in short-distance events [6,7,10], we found no performance improvement in the current study in the 4 × 50 m front crawl training set or in the 100 m test.…”

“…Competitive swimmers compete in various swimming distances that last from 20 s (50 m) to 15 min (1500 m), and energy demands are covered by both aerobic and anaerobic metabolic systems with varying percentages of contribution [1]. Consequently, swimmers apply endurance training sets within the moderate, heavy, and very heavy exercise intensity domains [2][3][4] or sprint interval training (SIT) sets with maximum effort called "all out" to improve both metabolic systems [5][6][7].…”

Concurrent Sprint Swimming Interval and Dryland Training: Performance and Biomechanical Variable Changes within a Mesocycle

“…Competitive swimmers may apply maximum strength (3-5 sets, 3-5 repetitions, >85% of one-repetition maximum [1RM]) or muscular endurance in dryland training (2-4 sets, >12 repetitions, 40-60% of 1RM) prior to swimming training [1,2]. Following dryland training, the swimmers participate in swimming training to improve endurance [3] or sprint interval swimming training (SIT) with maximum effort to improve anaerobic potential [4][5][6]. Within a training microcycle, coaches may plan more than two dryland strength training sessions prior to in-water training, and this is regularly repeated during a mesocycle or longer periods of training [7].…”