Ultra Short Training At Race Pace

Do you warm-up, swim 2 x (30 x 50) on the :50 until failure, warm down then dry off and call it good? Do you follow up your USRPT set with a drill or kick set? I'm looking to adopt this training method 2x/week with a 3-4x/week practice schedule. The remaining workouts consisting of HIT workouts? Does this training strategy make sense for a drop-dead sprinter with delusions of becoming a respectable 200 free/200 breaststroker? Your thoughts? Warm up takes about 6 - 8 minutes. Each set of 30 x 50 takes around 23 or so minutes. I do a 400 warm down between sets plus another 5 - 7 minutes of resting on the side. Then the second set of 30 x 50, followed by a 400 warm down. So it takes me a total of about 1 hour 15 or 20 minutes. I don't do any kick sets or drills. Why, because I have never done kicking only in a race nor have I done a zipper drill or catch up drill in a race. I think you could do this for the 200, yes. I know for me, I would have to hold 29's to a hand touch for it to be race pace 200. That would be very difficult. Of course you don't start at 29. My race pace goal for the 400 was/is 32 to a hand touch, which is 33 to a foot touch or 1:06 per 100. I started USRPT by using 35 as my race pace. That was easy so I moved it down to 34, that was easy too. By the third week I was at 33 and it was a challenge. After two weeks I could do 33 with maybe one failure. I have been at 32 for 6 weeks now and my progress at this point is to push the first failure further and further down the line and to try and get at least 4 50s in before another failure. I am now working on picking up the pace at the flags, hitting the turn hard and coming off the turn with 2-3 fast strokes. If you do these sets you will have to do them on your own. For some that is too difficult. For me it is always me against the clock. Give it a try. What is the worst that could happen?

Do you warm-up, swim 2 x (30 x 50) on the :50 until failure, warm down then dry off and call it good? Do you follow up your USRPT set with a drill or kick set? I'm looking to adopt this training method 2x/week with a 3-4x/week practice schedule. The remaining workouts consisting of HIT workouts? Does this training strategy make sense for a drop-dead sprinter with delusions of becoming a respectable 200 free/200 breaststroker? Your thoughts? Warm up takes about 6 - 8 minutes. Each set of 30 x 50 takes around 23 or so minutes. I do a 400 warm down between sets plus another 5 - 7 minutes of resting on the side. Then the second set of 30 x 50, followed by a 400 warm down. So it takes me a total of about 1 hour 15 or 20 minutes. I don't do any kick sets or drills. Why, because I have never done kicking only in a race nor have I done a zipper drill or catch up drill in a race. I think you could do this for the 200, yes. I know for me, I would have to hold 29's to a hand touch for it to be race pace 200. That would be very difficult. Of course you don't start at 29. My race pace goal for the 400 was/is 32 to a hand touch, which is 33 to a foot touch or 1:06 per 100. I started USRPT by using 35 as my race pace. That was easy so I moved it down to 34, that was easy too. By the third week I was at 33 and it was a challenge. After two weeks I could do 33 with maybe one failure. I have been at 32 for 6 weeks now and my progress at this point is to push the first failure further and further down the line and to try and get at least 4 50s in before another failure. I am now working on picking up the pace at the flags, hitting the turn hard and coming off the turn with 2-3 fast strokes. If you do these sets you will have to do them on your own. For some that is too difficult. For me it is always me against the clock. Give it a try. What is the worst that could happen?