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).
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.
Excellent explanation of a typical USRPT set as it happens!
I agree 200%. When I find holding the goal time getting harder and harder in the set, I have several strategies I use to be able to continue. One is starting 4th stroke breathing just after the breakout after the turn on a 50 repeat. When I do that I can usually make the goal time.
When I am super fatigued and I hit the wall and see I have made the time, sometimes I just think "I cannot make another one". But a few seconds later I say to my self "just one more". That is usually enough to motivate me to crank out another one. if I make that one, I try it again...Eventually I cry (or whimper) "uncle".
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.
Excellent explanation of a typical USRPT set as it happens!
I agree 200%. When I find holding the goal time getting harder and harder in the set, I have several strategies I use to be able to continue. One is starting 4th stroke breathing just after the breakout after the turn on a 50 repeat. When I do that I can usually make the goal time.
When I am super fatigued and I hit the wall and see I have made the time, sometimes I just think "I cannot make another one". But a few seconds later I say to my self "just one more". That is usually enough to motivate me to crank out another one. if I make that one, I try it again...Eventually I cry (or whimper) "uncle".
