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).
Miklcct,
As I read this thread, I think you are mixing concepts. As I read articles on the internet, they are mixing concepts.
USRPT is meant to be short distance (25s), all out sprints with recovery time. 30 x 100 with 20 secs rest is just someone's extrapolation to middle-distance swimming and does not really fit into USRPT.
No one can do 30 x 100 with 20 -30 sec rest at 100% effort unless they are prepared to fail after 4-5 repeats. There will be some amount of pace work happening which is not what USRPT is all about. 30 x 100 is geared towards finding/improving your anaerobic threshold to train the body for effort right at that threshold.
Since you say your technique improves with speed, a good set will be 10 x 50 w/ 60 seconds rest and go 100% effort for the entire set. Then, do the rest of your practice at a slower pace.
A good goal for your practices is to think about target heart rates. USRPT is going to have heart rates in the 170+ range - maybe even 180+. USRPT is 100% effort which cannot be maintained for long periods of time (no more than 25-50). Even Andrews has said he needs to do more volume to be competitive at the 100s.
As Jeff and others have said though - working on technique trumps all other training concepts. I have a hard time believing your technique improves as you go faster. Learn how to swim slow with great technique and then add intensity and volume.
And, we are still waiting for video.
Miklcct,
As I read this thread, I think you are mixing concepts. As I read articles on the internet, they are mixing concepts.
USRPT is meant to be short distance (25s), all out sprints with recovery time. 30 x 100 with 20 secs rest is just someone's extrapolation to middle-distance swimming and does not really fit into USRPT.
No one can do 30 x 100 with 20 -30 sec rest at 100% effort unless they are prepared to fail after 4-5 repeats. There will be some amount of pace work happening which is not what USRPT is all about. 30 x 100 is geared towards finding/improving your anaerobic threshold to train the body for effort right at that threshold.
Since you say your technique improves with speed, a good set will be 10 x 50 w/ 60 seconds rest and go 100% effort for the entire set. Then, do the rest of your practice at a slower pace.
A good goal for your practices is to think about target heart rates. USRPT is going to have heart rates in the 170+ range - maybe even 180+. USRPT is 100% effort which cannot be maintained for long periods of time (no more than 25-50). Even Andrews has said he needs to do more volume to be competitive at the 100s.
As Jeff and others have said though - working on technique trumps all other training concepts. I have a hard time believing your technique improves as you go faster. Learn how to swim slow with great technique and then add intensity and volume.
And, we are still waiting for video.
