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 agree that good technique is paramount, but keeping motivated is also important. Generally for USRPT one sets their goal time based on their goal for swimming in a race. You seem to have set it based on extrapolations from a timed 1500. This is going to be closer to giving you a VOmax time than a USRPT time.
Building your speed before building your endurance is certainly backwards by conventional wisdom, but also certainly USRPT builds endurance. If you want to focus on speed then focus on speed. I'd suggest setting a 200 goal time, divide that by 4 and take that as your goal time, then 20 sec rest and go again. Rushall says not to worry about failure in the first 5 as your body is getting used to the work. If your first failure then is at 6, fine, failure leads to adaptation. Will this help you 1500, absolutely(as long as technique improves.) As Dave Salo says"all my swimmers are sprinters, the 1500 is just a long sprint". Granted his swimmers are elite, but having the ability to "get into a higher gear" is useful.
I agree that good technique is paramount, but keeping motivated is also important. Generally for USRPT one sets their goal time based on their goal for swimming in a race. You seem to have set it based on extrapolations from a timed 1500. This is going to be closer to giving you a VOmax time than a USRPT time.
Building your speed before building your endurance is certainly backwards by conventional wisdom, but also certainly USRPT builds endurance. If you want to focus on speed then focus on speed. I'd suggest setting a 200 goal time, divide that by 4 and take that as your goal time, then 20 sec rest and go again. Rushall says not to worry about failure in the first 5 as your body is getting used to the work. If your first failure then is at 6, fine, failure leads to adaptation. Will this help you 1500, absolutely(as long as technique improves.) As Dave Salo says"all my swimmers are sprinters, the 1500 is just a long sprint". Granted his swimmers are elite, but having the ability to "get into a higher gear" is useful.
