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).
Are you sure it's not? My 1500 pace is about 11-12 seconds slower than what I could do in a race 100. On a push 100 it's definitely in the 10 seconds range. Granted, my pace is faster than yours, so on a percentage basis it's not the same, but I wouldn't just assume you can't hold a 1:50 pace if you have good endurance.
By the way, for pace sets I like a 2:1 swimming to rest ratio. So let's say you want to do 100s and can hold 1:50. That means you'd want to do them on 2:45 (110 seconds swimming, 55 seconds resting).
My top 100 m time has been around 1:40 for many years already with a push off, but my 1500 m started off 35 minutes, and still around in the region of 30 - 31 minutes now.
I also noticed there was an extreme drop off from my 100 to 200 time, like from 1:40 / 100 m to 3:52 / 200 m, so I worked on it last year and brought it down, but still haven't reached 3:30 yet. I was feeling lack of air at those speed. 200 m was about my length for the anaerobic threshold, and for 400 m and more I was basically doing what I do in 1500 m.
From 100 m to 400 m my drop off is ridiculous, but from 400 m to 1500 m I can hold the pace is relatively well.
Does that mean I should work on my 200 / 400 speed primarily instead of blowing out 30 x 100 at 1500 pace?
Are you sure it's not? My 1500 pace is about 11-12 seconds slower than what I could do in a race 100. On a push 100 it's definitely in the 10 seconds range. Granted, my pace is faster than yours, so on a percentage basis it's not the same, but I wouldn't just assume you can't hold a 1:50 pace if you have good endurance.
By the way, for pace sets I like a 2:1 swimming to rest ratio. So let's say you want to do 100s and can hold 1:50. That means you'd want to do them on 2:45 (110 seconds swimming, 55 seconds resting).
My top 100 m time has been around 1:40 for many years already with a push off, but my 1500 m started off 35 minutes, and still around in the region of 30 - 31 minutes now.
I also noticed there was an extreme drop off from my 100 to 200 time, like from 1:40 / 100 m to 3:52 / 200 m, so I worked on it last year and brought it down, but still haven't reached 3:30 yet. I was feeling lack of air at those speed. 200 m was about my length for the anaerobic threshold, and for 400 m and more I was basically doing what I do in 1500 m.
From 100 m to 400 m my drop off is ridiculous, but from 400 m to 1500 m I can hold the pace is relatively well.
Does that mean I should work on my 200 / 400 speed primarily instead of blowing out 30 x 100 at 1500 pace?
