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 don’t only train at race pace; I do a lot of drills and slower paced training. However, I do include a USRPT set in my training at least three times a week. This probably goes against the grain of what USRPT is all about. I think it’s meant to be a whole approach to training where everything is done at race pace rather than just including a set in your regular training. Be that as it may, I still find it very useful and it really helps with my 200 training. Admittedly I am not very creative, and it is always a set of 50m free at my target 200 pace until failure. I usually get to somewhere between 15 and 20 repeats before I fail for the third time, at which point I stop.
The notion I would like to dispel is that cranking out repeats at race pace leads to ‘bad form’ or is equivalent to ‘garbage yardage’. Quite to the contrary, by the time you get to the 15th repeat, the only way to make your target time is to maintain perfect form as you are not getting any fresher and you can’t just muscle your way through it anymore. Round about the 15th repeat, my heart rate is between 90-95% of its max and I am very out of breath. Fatigue is one of the best instructors and I find myself focusing on my head position, body position, hand entry, pull, turns, streamline, etc. In short, trying anything and everything to maintain that target pace. In the end, I want to be sure that it is fatigue that stops me from maintaining my target pace rather than poor form.
I don’t only train at race pace; I do a lot of drills and slower paced training. However, I do include a USRPT set in my training at least three times a week. This probably goes against the grain of what USRPT is all about. I think it’s meant to be a whole approach to training where everything is done at race pace rather than just including a set in your regular training. Be that as it may, I still find it very useful and it really helps with my 200 training. Admittedly I am not very creative, and it is always a set of 50m free at my target 200 pace until failure. I usually get to somewhere between 15 and 20 repeats before I fail for the third time, at which point I stop.
The notion I would like to dispel is that cranking out repeats at race pace leads to ‘bad form’ or is equivalent to ‘garbage yardage’. Quite to the contrary, by the time you get to the 15th repeat, the only way to make your target time is to maintain perfect form as you are not getting any fresher and you can’t just muscle your way through it anymore. Round about the 15th repeat, my heart rate is between 90-95% of its max and I am very out of breath. Fatigue is one of the best instructors and I find myself focusing on my head position, body position, hand entry, pull, turns, streamline, etc. In short, trying anything and everything to maintain that target pace. In the end, I want to be sure that it is fatigue that stops me from maintaining my target pace rather than poor form.
