Ultra Short Training At Race Pace

I think USRPT is clearly better than non-race pace training(which is what most Masters and USA-S workouts seem to be.) My question is about comparing it to HIT, like Leslie was posting in her thread on HIT training,especially for 50& 100 swimmers. I am basically training for the 50,100,and 200 BR. Doing 50s at 200 race pace on 20 sec rest is mostly doable for me for up to about 10 before failure,on a very good day. 4x(6X12.5) on the 30 is also doable and I like it,except that it is hard figure how to work in pullouts. My problem is 100 pace. Doing 25s at 100 pace is OK,but either I don't get turn work,or I can't(yet) get any repeatability on the time if I finish with a turn.Also,I do think that lactic acid tolerance is important( I know Rushall doesn't,but I think the data to support that is scant.)I really like doing 50s at 100 pace,but I can't do more than 3 with 20 sec rest before failure.My prior solution was to give myself enough rest to keep 50s at race pace. Are there any Masters swimmers over age 50(I'm 65,like Glenn) having success with 100 race pace with USRPT? Are any of them BR or Fly swimmers?(I find repeats are much easier free than BR or fly.) The last month I've been experimenting with usrpt. For example, in a 3000 yard workout, I would do the first 2000 with the group and the last 1000 as a usrpt set (i.e. 12-16 25s *** on 40 (100 pace), 6-10 50s on 1:20 (200 pace)). I know this isn't close to being a purist but like you I'm a *** stroker and I'll be 63 in April. To give you an idea of my level of swimming I did a 1:27 lcm last year. Today I did 12x25s on 40 race pace(100), 6 @ 17+, 6 @18+, 6x50s on 1:20 (200 pace) (39,38,38,38,37,37). When I tried 4x50s on 1:00 (39,39,41,xx) I simply ran out of oxygen to complete the set. In my opinion holding race pace in freestyle is much easier than breaststroke, I believe the breaststroke kick depletes you of oxygen faster. Also, 20 second rest for race pace for 50s is for the younger freestyle swimmer, for a 1:1 swim rest ratio the more realistic rest for 50s *** is 30-40 seconds.

I think USRPT is clearly better than non-race pace training(which is what most Masters and USA-S workouts seem to be.) My question is about comparing it to HIT, like Leslie was posting in her thread on HIT training,especially for 50& 100 swimmers. I am basically training for the 50,100,and 200 BR. Doing 50s at 200 race pace on 20 sec rest is mostly doable for me for up to about 10 before failure,on a very good day. 4x(6X12.5) on the 30 is also doable and I like it,except that it is hard figure how to work in pullouts. My problem is 100 pace. Doing 25s at 100 pace is OK,but either I don't get turn work,or I can't(yet) get any repeatability on the time if I finish with a turn.Also,I do think that lactic acid tolerance is important( I know Rushall doesn't,but I think the data to support that is scant.)I really like doing 50s at 100 pace,but I can't do more than 3 with 20 sec rest before failure.My prior solution was to give myself enough rest to keep 50s at race pace. Are there any Masters swimmers over age 50(I'm 65,like Glenn) having success with 100 race pace with USRPT? Are any of them BR or Fly swimmers?(I find repeats are much easier free than BR or fly.) The last month I've been experimenting with usrpt. For example, in a 3000 yard workout, I would do the first 2000 with the group and the last 1000 as a usrpt set (i.e. 12-16 25s *** on 40 (100 pace), 6-10 50s on 1:20 (200 pace)). I know this isn't close to being a purist but like you I'm a *** stroker and I'll be 63 in April. To give you an idea of my level of swimming I did a 1:27 lcm last year. Today I did 12x25s on 40 race pace(100), 6 @ 17+, 6 @18+, 6x50s on 1:20 (200 pace) (39,38,38,38,37,37). When I tried 4x50s on 1:00 (39,39,41,xx) I simply ran out of oxygen to complete the set. In my opinion holding race pace in freestyle is much easier than breaststroke, I believe the breaststroke kick depletes you of oxygen faster. Also, 20 second rest for race pace for 50s is for the younger freestyle swimmer, for a 1:1 swim rest ratio the more realistic rest for 50s *** is 30-40 seconds.