I am going to add some USRPT training later because I love the idea of fast feedback. I tried a set last October, with target time 2'5" / 100 m (5 seconds faster than the pace on a recent 1500 m T/T) (although not strictly in adherence because I started every 2'20" instead of 2'25" for 20 seconds rest) and within a week I pushed my first failure from 8 to completing all 30, requiring me to "level up". I tried reducing the target time by 5 seconds / 100 m but it became too hard such that I couldn't get through the initial 5.
Afterwards the pool I used closed so I didn't continue this training, but I am looking to resume it when the pool reopens again next week. I will take a 1500 m T/T the first time I get back to the pool.
I consider that a pace is too easy if I can complete all 30 reps without a failure, and too hard if I can't get through the initial 5. How should I identify my initial goal time? Is directly using the 1500 m T/T pace good enough, or should I reduce a few seconds? And if I need to level up, how many seconds should I take away for each 100 m?
I am currently targeting my 1500 m speed in these few months, however eventually I will need to race for 5 km a few months later, and 15 km next year, and will need to modify the workout for that? Does anyone have any hints or should I return to traditional training by then? I want to build up my speed first, then endurance second, because I can swim for 5 - 7 km continuously without problem now, but at a very slow speed (around 2 hours for 5 km).
I think you would do well to improve your stamina before jumping into that kind of interval training. Not sure where you are getting your workouts from, but if you like the idea of more, shorter intervals, go back a couple fo years on the Basic Training forum, and check out some of Mark's workouts. An example is that tomorrow, the main set I'll be doing is 40 50's at 500 pace with 20 seconds rest. For him, that is :33, or :53 intervals. I'll modify it to :37/:57 because last time I tried it, I was shooting for :39's, and was coming in a couple of seconds faster on every rep.
I think you would do well to improve your stamina before jumping into that kind of interval training. Not sure where you are getting your workouts from, but if you like the idea of more, shorter intervals, go back a couple fo years on the Basic Training forum, and check out some of Mark's workouts. An example is that tomorrow, the main set I'll be doing is 40 50's at 500 pace with 20 seconds rest. For him, that is :33, or :53 intervals. I'll modify it to :37/:57 because last time I tried it, I was shooting for :39's, and was coming in a couple of seconds faster on every rep.
