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 should do it zero times a week. If I remember correctly, you say you are in your 20s, and want to hold 2:05/100 pace. That tells me you most likely have some work to do in your stroke technique. Gutting out a bunch of "race pace" 100s is a perfect way to reinforce bad habits, which should be the exact opposite of what you want to do, motivational or not.
That 2:05 / 100 m was a thing in the past, and I'm most likely currently at around 2:00 / 100 m for 1500 m now.
However, the coach has noticed me that my technique is actually better when I'm swimming faster, let's say, 1:50 / 100 m, if I can make it, but it is clearly unsustainable. (1:40 / 100 m is my all out speed for a single 100 m).
Also, when I count strokes per length, my all out count is even sometimes less as my sustainable count. When I go all out in a 50 m pool, I can cross out in around 50 strokes at 45 seconds without diving, while if I'm going to swim 1500 m in the same pool, the spl in the latter half eventually becomes about 57 - 60, further confirming the fact that my technique eventually breaks down when I'm swimming long.
If I am struggling thru a traditional set, I feel I'm forcing myself to swim with bad technique if I get tired, which I tried once last Saturday after a gym session on Friday evening, and felt my shoulder afterwards (most likely because I resorted to bad technique to force myself thru the set).
However, in USRPT, anything less than the best possible form for me will eventually lead to failure, causing me to stop the set.
I think you should do it zero times a week. If I remember correctly, you say you are in your 20s, and want to hold 2:05/100 pace. That tells me you most likely have some work to do in your stroke technique. Gutting out a bunch of "race pace" 100s is a perfect way to reinforce bad habits, which should be the exact opposite of what you want to do, motivational or not.
That 2:05 / 100 m was a thing in the past, and I'm most likely currently at around 2:00 / 100 m for 1500 m now.
However, the coach has noticed me that my technique is actually better when I'm swimming faster, let's say, 1:50 / 100 m, if I can make it, but it is clearly unsustainable. (1:40 / 100 m is my all out speed for a single 100 m).
Also, when I count strokes per length, my all out count is even sometimes less as my sustainable count. When I go all out in a 50 m pool, I can cross out in around 50 strokes at 45 seconds without diving, while if I'm going to swim 1500 m in the same pool, the spl in the latter half eventually becomes about 57 - 60, further confirming the fact that my technique eventually breaks down when I'm swimming long.
If I am struggling thru a traditional set, I feel I'm forcing myself to swim with bad technique if I get tired, which I tried once last Saturday after a gym session on Friday evening, and felt my shoulder afterwards (most likely because I resorted to bad technique to force myself thru the set).
However, in USRPT, anything less than the best possible form for me will eventually lead to failure, causing me to stop the set.
