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).
Agree with getting a coach and/or some stroke training before diving into the USRPT. You'll wind up with an injury if your stroke isn't right.
And USRPT isn't a good training regimen for distance training, IMO, it's for pure speed. Distance training is more about holding a constant, sustained pace for a long period. It's mental as much as it is physical, so doing short pace work all the time isn't going to help you as much as you think it might. Take a look at the sets that Coach Emily puts other there for endurance to train for the longer distances. She has a great mix of speed and pacing.
Agree with getting a coach and/or some stroke training before diving into the USRPT. You'll wind up with an injury if your stroke isn't right.
And USRPT isn't a good training regimen for distance training, IMO, it's for pure speed. Distance training is more about holding a constant, sustained pace for a long period. It's mental as much as it is physical, so doing short pace work all the time isn't going to help you as much as you think it might. Take a look at the sets that Coach Emily puts other there for endurance to train for the longer distances. She has a great mix of speed and pacing.
