Ultra Short Training At Race Pace

You are not the first to base the USRPT times on the back half of the 100, but Dr. Rushall advocates for the 100 time divided by four (which is faster of course). That being said, I know of one team that does it exactly the way you do and they are having good results. What is your 100 yard time? What time are you holding for your 25s based on the back half of the race? Dr. Rushall does not like dryland or weights - true and false. He has mentioned the importance of weights for Masters swimmers only. Can't remember the full rationale but I think he cited some study. For 100 free, time is :55.3 - right now Im holding mostly :15s with a handful of :14s. I know I should be targeting :14s, but I havent because I would fail the set too early. For 100 fly, time is 1:03.0 - right now Im holding mostly :16s with a handful of :15s. That should be right on track (though I know Im capable of a much faster time with the right training, Ive been :27.1 in the 50 fly). Im not doing weights because of time limitations only. I absolutely would be doing them if I could fit it in, but if I only have 3 workouts a week I feel they should all be in the pool. Can you tell me, is there an adjustment period to the USRPT? I certainly dont expect any program to produce immediate results, but I got the impression that this would translate fairly quickly.

You are not the first to base the USRPT times on the back half of the 100, but Dr. Rushall advocates for the 100 time divided by four (which is faster of course). That being said, I know of one team that does it exactly the way you do and they are having good results. What is your 100 yard time? What time are you holding for your 25s based on the back half of the race? Dr. Rushall does not like dryland or weights - true and false. He has mentioned the importance of weights for Masters swimmers only. Can't remember the full rationale but I think he cited some study. For 100 free, time is :55.3 - right now Im holding mostly :15s with a handful of :14s. I know I should be targeting :14s, but I havent because I would fail the set too early. For 100 fly, time is 1:03.0 - right now Im holding mostly :16s with a handful of :15s. That should be right on track (though I know Im capable of a much faster time with the right training, Ive been :27.1 in the 50 fly). Im not doing weights because of time limitations only. I absolutely would be doing them if I could fit it in, but if I only have 3 workouts a week I feel they should all be in the pool. Can you tell me, is there an adjustment period to the USRPT? I certainly dont expect any program to produce immediate results, but I got the impression that this would translate fairly quickly.