Ultra Short Training At Race Pace

Since coming across this thread a few weeks ago, I've been wanting to try a UST@RP workout for a while now. It was delayed by an illness at the start of the year and then resting to do the one-hour postal, which I did on Sunday. After recovering the last couple of days from the postal, I finally got to do an UST@RP set today! I attempted it, at least. I'd love some feedback from Glenn (or anyone else who does this type of training), to let me know what I need to adjust. My training goal: hold 1:08s in the 1650 (my personal best is averaging just over 1:09s) The set I chose to start with: 2 x (16 x 100) on 1:30 trying to hold 1:07s The results: ========================================= 300 warmup 16 x 100 @ 1:30 1 = 1:06 2 = 1:06 3 = 1:06 4 = 1:06 5 = 1:06 6 = 1:05 7 = 1:06 8 = 1:06 9 = 1:06 10 = 1:06 11 = 1:06 12 = 1:05 13 = 1:05 14 = 1:05 15 = 1:05 16 = 1:05 300 swim and rest for a couple of minutes Since I easily made all of the first 16 on 1:30, I adjusted the interval to 1:25 16 x 100 @ 1:25 1 = 1:06 2 = 1:06 3 = 1:05 4 = 1:05 5 = 1:06 6 = 1:06 7 = 1:06 8 = 1:06 9 = 1:06 10 = 1:06 11 = 1:07 12 = 1:06 13 = 1:07 14 = 1:07 15 = 1:07 16 = 1:06 400 cool down ========================================= As I understand UST@RP, the ideal amount of rest for this type of set is around 20 seconds, so I figured that trying to hold 1:07s, starting with 1:30 (or 23 seconds rest) would be OK. I guess I was wrong because I easily made all of the first 16. I adjusted the sendoff for the second 16 to 1:25. This was a bit more challenging, especially near the end of the set, but I still made them all. I guess I either need to drop my target interval to 1:06 or 1:05 or change the sendoff to 1:25 or both. What would be your advice?

Since coming across this thread a few weeks ago, I've been wanting to try a UST@RP workout for a while now. It was delayed by an illness at the start of the year and then resting to do the one-hour postal, which I did on Sunday. After recovering the last couple of days from the postal, I finally got to do an UST@RP set today! I attempted it, at least. I'd love some feedback from Glenn (or anyone else who does this type of training), to let me know what I need to adjust. My training goal: hold 1:08s in the 1650 (my personal best is averaging just over 1:09s) The set I chose to start with: 2 x (16 x 100) on 1:30 trying to hold 1:07s The results: ========================================= 300 warmup 16 x 100 @ 1:30 1 = 1:06 2 = 1:06 3 = 1:06 4 = 1:06 5 = 1:06 6 = 1:05 7 = 1:06 8 = 1:06 9 = 1:06 10 = 1:06 11 = 1:06 12 = 1:05 13 = 1:05 14 = 1:05 15 = 1:05 16 = 1:05 300 swim and rest for a couple of minutes Since I easily made all of the first 16 on 1:30, I adjusted the interval to 1:25 16 x 100 @ 1:25 1 = 1:06 2 = 1:06 3 = 1:05 4 = 1:05 5 = 1:06 6 = 1:06 7 = 1:06 8 = 1:06 9 = 1:06 10 = 1:06 11 = 1:07 12 = 1:06 13 = 1:07 14 = 1:07 15 = 1:07 16 = 1:06 400 cool down ========================================= As I understand UST@RP, the ideal amount of rest for this type of set is around 20 seconds, so I figured that trying to hold 1:07s, starting with 1:30 (or 23 seconds rest) would be OK. I guess I was wrong because I easily made all of the first 16. I adjusted the sendoff for the second 16 to 1:25. This was a bit more challenging, especially near the end of the set, but I still made them all. I guess I either need to drop my target interval to 1:06 or 1:05 or change the sendoff to 1:25 or both. What would be your advice?