Simon, i did the simple standards from mid january to mid february almost daily thus 4 weeks, six to seven times a week. Inspired by Michael Corrales i used a heart rate monitor while performing my sessions. My average bpm was in the 130-140 and max after the last swing set in the 160-168 range.
I do not think that there are any benefits to do the standards daily, i (or my ego) just wanted to make sure to own the standards. More Clarificationis gives Pavels Blog "the patience of strength" where Al Ciampa nails it:
S&S swings is alactic work+aerobic recovery “IF” you do not crunch the rest intervals, whether driven by ego or, “it feels easy today”. For the plan to work, you have to stimulate the body for the adaptation you seek.
That you can do more work in less time (condensed S&S swings), on any given day, does not mean you are stimulating the proper cellular adaptations, and so, you will hit a wall in your training, re: not make it to the next bell size, or not achieve 100 x swings in 5 min with your current bell.
The “thing” that you should be trying to stimulate with this protocol is doing more work under aerobic-dominant fueling. This takes patience and discipline. Rest longer, be patient, do the work, and over a short period of time, you will increase your work output while still being aerobic. Then, you can “test” while fueled predominantly by glycolysis. Whatever your test outcome, go back to training under aerobic fueling.
Just because glycolysis is always there to kick in, like a turbo charger, and increase your output, does not mean that this is also the goal of your training. So, rest longer… do not forcefully reduce your rest periods… let your body adapt and your rest periods will natrually decrease… I’m certain that I read this some place before…. ;]
There is some anecdotal evidence that if you train properly and patiently, you can achieve 100 x swings in 5 min while being aerobic. So, train to a HR, or lactate threshold, or rest longer during your swings—whatever you like to call it–but training is different from competing.
So while i know now (or i think to know, but who knows) a little bit more on the topic then three months before i would not do it anymore. The sessions (swing part) where never easy but not extremely hard also. It took a great effort, and i felt the build up of lactic accid in the glutes and lower back. The get ups afterwards where a comming down walking through the park, because the 32k is almost 50% of my max in this lift.
As i said earlier the "from simple to sinister" schedule was a good step in the right direction, as i let my heart rate to come down in the 115-120 range. I did 8 consecutive weeks on with 40kg and hit the five minute standards twice after four weeks, but on a rpe scale i would put them to a 9 (1-10).
The summer is comming over germany...grat.