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).
By the way, another thing to do for distance swimming to help break the monotony and to give good feedback is the Davis Mile. 11 laps, rest :10, 10 laps, rest :10, 9 rest :10.......down to 1 lap. Look up it. You can print out what the splits should be for each leg, and get some instant feedback by comparing your pace against your theoretical splits. Now that one is set up for SCY as per typical US pool, so you'll be at 1650, rather than 1500 meters, but given you are targeting 3000, I figure that is probably better than starting at 10 and getting in only 1375.
By the way, another thing to do for distance swimming to help break the monotony and to give good feedback is the Davis Mile. 11 laps, rest :10, 10 laps, rest :10, 9 rest :10.......down to 1 lap. Look up it. You can print out what the splits should be for each leg, and get some instant feedback by comparing your pace against your theoretical splits. Now that one is set up for SCY as per typical US pool, so you'll be at 1650, rather than 1500 meters, but given you are targeting 3000, I figure that is probably better than starting at 10 and getting in only 1375.
