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).
Good to hear that your coach was observant in bringing up some issues with your stroke (especially your kick) and that you're getting a stroke analysis. I do not believe that by speeding up your stroke you will be able to overcome weaknesses in technique. Quite the contrary, it is only by slowing down that you will be able to discover flaws in technique - and correcting these flaws will help you improve your efficiency and, ultimately, your speed. Whether for shorter or longer distances, technique rules the day. The USRPT training you're focusing on will only help up to a certain point - if you don't focus on technique, no amount of speed work will help you to achieve maximum efficiency in the water.
Of course, you're always more than welcome to share a video of your stroke on the forum to receive additional perspectives beyond that of your coaches. Good luck!
Good to hear that your coach was observant in bringing up some issues with your stroke (especially your kick) and that you're getting a stroke analysis. I do not believe that by speeding up your stroke you will be able to overcome weaknesses in technique. Quite the contrary, it is only by slowing down that you will be able to discover flaws in technique - and correcting these flaws will help you improve your efficiency and, ultimately, your speed. Whether for shorter or longer distances, technique rules the day. The USRPT training you're focusing on will only help up to a certain point - if you don't focus on technique, no amount of speed work will help you to achieve maximum efficiency in the water.
Of course, you're always more than welcome to share a video of your stroke on the forum to receive additional perspectives beyond that of your coaches. Good luck!
