Ultra Short Training At Race Pace

Leslie, you may be right. Different strokes for different folks. A good area for future research. But I will mention one further thing. USRPT is based in science, and the science says that pace and mechanics are inextricable. Change the pace, and the mechanics change, whether you are aware of it or not. You cannot train at one pace and expect optimal mechanics at another pace. 100 meter and 50 meter mechanics, for example, are not interchangeable. The science also says that the more yardage you train at a specific pace, the more perfect your mechanics will become at that pace. Swimming requires sophisticated technique, unlike distance running, so the question becomes, how do you maximize yardage at a specific race pace? Dr. Rushall created USRPT to answer that very question. The conventional method involves long repeats, often half the event distance, and long rest intervals, which create the kind of fatigue that requires at least two days recovery (longer as you get older). This limits the weekly yardage that can be accomplished at race pace, which limits improvement in propelling efficiency. The science also says that there is a point of diminishing returns as to how much improvement can be obtained by way of conditioning alone, that after a point further speed can only come by way of sharpened skill. USRPT is "based in science," but "future research" is needed wrt drop dead sprinting. Don't get me wrong, I like the idea of USRPT. I just don't think it works that well for 50s. 1. The start and turn are half the race. 50s are not just about stroke mechanics. USRPT neglects this reality. 2. Mid-pool sprints don't replicate race conditions or stroke mechanics initially, and are more of a strength training exercise. 3. If you don't do mid-pool sprints and are doing bursts from the wall, you could be only SDK-ing and not doing any swimming. If you don't SDK, you are, again, not mimicking race conditions. 4. If SDK is a key part of the start and turn in drop dead sprints, then it seems to me that doing kick only 12.5s should count as USRPT even though Rushall disdains kicking. 5. Most sprinters should be able to do back to back speed workouts. If they can't, they'll have some trouble at multi-day meets. 6. I thought Rushall believed that you should be above race pace on the start of virtually any race bc you carry easy speed off the blocks and can maintain speed more easily. Another question for Glenn -- did you taper at all for your meet? I would think masters might need to taper despite Rushall saying you don't.

Leslie, you may be right. Different strokes for different folks. A good area for future research. But I will mention one further thing. USRPT is based in science, and the science says that pace and mechanics are inextricable. Change the pace, and the mechanics change, whether you are aware of it or not. You cannot train at one pace and expect optimal mechanics at another pace. 100 meter and 50 meter mechanics, for example, are not interchangeable. The science also says that the more yardage you train at a specific pace, the more perfect your mechanics will become at that pace. Swimming requires sophisticated technique, unlike distance running, so the question becomes, how do you maximize yardage at a specific race pace? Dr. Rushall created USRPT to answer that very question. The conventional method involves long repeats, often half the event distance, and long rest intervals, which create the kind of fatigue that requires at least two days recovery (longer as you get older). This limits the weekly yardage that can be accomplished at race pace, which limits improvement in propelling efficiency. The science also says that there is a point of diminishing returns as to how much improvement can be obtained by way of conditioning alone, that after a point further speed can only come by way of sharpened skill. USRPT is "based in science," but "future research" is needed wrt drop dead sprinting. Don't get me wrong, I like the idea of USRPT. I just don't think it works that well for 50s. 1. The start and turn are half the race. 50s are not just about stroke mechanics. USRPT neglects this reality. 2. Mid-pool sprints don't replicate race conditions or stroke mechanics initially, and are more of a strength training exercise. 3. If you don't do mid-pool sprints and are doing bursts from the wall, you could be only SDK-ing and not doing any swimming. If you don't SDK, you are, again, not mimicking race conditions. 4. If SDK is a key part of the start and turn in drop dead sprints, then it seems to me that doing kick only 12.5s should count as USRPT even though Rushall disdains kicking. 5. Most sprinters should be able to do back to back speed workouts. If they can't, they'll have some trouble at multi-day meets. 6. I thought Rushall believed that you should be above race pace on the start of virtually any race bc you carry easy speed off the blocks and can maintain speed more easily. Another question for Glenn -- did you taper at all for your meet? I would think masters might need to taper despite Rushall saying you don't.