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,
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./QUOTE]
Let me make a correction here if I may. USRPT is race pace swimming not all-out swimming (except for sprint USRPT training for the 50). You are absolutely correct that no one can do 100s all out 100% effort. But the only time you do 100s in USRPT is when you are training for the 1650 or 1500. And those repeats are surely not all-out, thay are at 1650 race pace.
I train for the 100 by doing 25s holding :13 until I can't do them anymore.
I train for the 200 by doing 50s holding :31s until I can't do them anymore.
When I trained for the 400/500 I did so by doing 50s holding :32s until I could not do them anymore.
Occasionally I do some training for the 50 by doing all-out 25s from the blocks on a 3 - 4 minute interval. I can do up to 14 of them. This is called Sprint USRPT and the protocol is different from all other distances. The protocol was changed because no one could do 25s all-out on :15 seconds rest and do more than 3 or 4.
Miklcct,
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./QUOTE]
Let me make a correction here if I may. USRPT is race pace swimming not all-out swimming (except for sprint USRPT training for the 50). You are absolutely correct that no one can do 100s all out 100% effort. But the only time you do 100s in USRPT is when you are training for the 1650 or 1500. And those repeats are surely not all-out, thay are at 1650 race pace.
I train for the 100 by doing 25s holding :13 until I can't do them anymore.
I train for the 200 by doing 50s holding :31s until I can't do them anymore.
When I trained for the 400/500 I did so by doing 50s holding :32s until I could not do them anymore.
Occasionally I do some training for the 50 by doing all-out 25s from the blocks on a 3 - 4 minute interval. I can do up to 14 of them. This is called Sprint USRPT and the protocol is different from all other distances. The protocol was changed because no one could do 25s all-out on :15 seconds rest and do more than 3 or 4.
