Ultra Short Training At Race Pace

I personally believe in USRPT, and think it can be a great tool for self-coachers. That said, I think so much of a 50 free is start, break-out, and turn, that you'll be hard pressed to maximize your performance in that event without lots of external observation and feedback. If you're self coaching, I would suggest you focus on the 100 & 200 free, and sprinkle in some *** and IM work. I would do this set at every workout: 30 X 25 at 100 free pace on 15 seconds rest If you've been out a while, you probably need to start with a target time of around 17.0 to get enough volume. When you can get beyond 20 without a fail, or can complete all 30 without failing the set, drop your target time a half a second. If you've done a 100 free in 57.something fairly recently, you should be able to get to 14.5 in 2 or 3 months. From there, you may find that you have to start dropping the target time in 1/4 second intervals. You probably need a little extra work on fly as well, 25's and even some 50's at the IM split pace. I would also do this set at least 3 times a week: 30 X 50 at 200 free pace on 20 seconds rest Even if you're not that concerned about your 200 free race time, the practice doing race quality turns while fatigued will help you close the 100 free better. This set also has some carry-over value for closing the 200 IM. Then you can either sprinkle in some *** or IM work. 100 or 200 *** sets would be similar to sets above. 200 IM is a bit of a tricky event to train for with USPRT. I like the idea of working on individual "transition 50's" (25 fly/25 back, 25 back/25 ***, 25 ***/25 free), but you really have to have a good idea how you split a 200 IM to figure the targets and intervals. Some extra fly work might also be called for, as well, like 25's or 50's at 200 IM race split pace. Thank you so much for the help! I feel like if I work on my 100 pace though, my 50 will come down as well. Hopefully I can get some private coaching when its concerning Turns and Starts.Yes, you want to work up to 30 25's BUT, that is including two "fails". Starting out your 100 pace 25 yard goal time should be :15, and in the beginning to get more reps, especially if you are a drop dead sprinter, it is OK to have :20 rest, so that would put your interval at :35. So your set would be to swim 25s on the :35 holding :15, don't worry if you miss one on your first four, as it might take a couple to set your pace. THEN keep swimming on that interval until you hit a :16. When you do, you stop and rest one interval, and then start again, swimming 25s on the :35 until you hit another :16, then STOP and rest an interval and then start again - once you hit your third "fail" you stop and swim down, the set is over. It is important to remember the number of 25s you did before your first "fail" AND the total number of 25's you did before your third "fail". Try to work up to 30 25s - but that INCLUDES your two "fails". Once that is done you can drop the interval to :30 OR you can drop your goal time to :14. You would have to know best. In regard for training for the 50, you can do 25's on the :30 as follows -15 yard sprints at your 50 pace then easy swim to the wall. You can't really get a time on these, but a good set would be to start with 8, rest, then 6, rest, then 4. Thank you as well!! What I love about this method is you can actually see progression. Unlike those really long volume practices that you don't see statistic increases as linearly as you do with this method.

I personally believe in USRPT, and think it can be a great tool for self-coachers. That said, I think so much of a 50 free is start, break-out, and turn, that you'll be hard pressed to maximize your performance in that event without lots of external observation and feedback. If you're self coaching, I would suggest you focus on the 100 & 200 free, and sprinkle in some *** and IM work. I would do this set at every workout: 30 X 25 at 100 free pace on 15 seconds rest If you've been out a while, you probably need to start with a target time of around 17.0 to get enough volume. When you can get beyond 20 without a fail, or can complete all 30 without failing the set, drop your target time a half a second. If you've done a 100 free in 57.something fairly recently, you should be able to get to 14.5 in 2 or 3 months. From there, you may find that you have to start dropping the target time in 1/4 second intervals. You probably need a little extra work on fly as well, 25's and even some 50's at the IM split pace. I would also do this set at least 3 times a week: 30 X 50 at 200 free pace on 20 seconds rest Even if you're not that concerned about your 200 free race time, the practice doing race quality turns while fatigued will help you close the 100 free better. This set also has some carry-over value for closing the 200 IM. Then you can either sprinkle in some *** or IM work. 100 or 200 *** sets would be similar to sets above. 200 IM is a bit of a tricky event to train for with USPRT. I like the idea of working on individual "transition 50's" (25 fly/25 back, 25 back/25 ***, 25 ***/25 free), but you really have to have a good idea how you split a 200 IM to figure the targets and intervals. Some extra fly work might also be called for, as well, like 25's or 50's at 200 IM race split pace. Thank you so much for the help! I feel like if I work on my 100 pace though, my 50 will come down as well. Hopefully I can get some private coaching when its concerning Turns and Starts.Yes, you want to work up to 30 25's BUT, that is including two "fails". Starting out your 100 pace 25 yard goal time should be :15, and in the beginning to get more reps, especially if you are a drop dead sprinter, it is OK to have :20 rest, so that would put your interval at :35. So your set would be to swim 25s on the :35 holding :15, don't worry if you miss one on your first four, as it might take a couple to set your pace. THEN keep swimming on that interval until you hit a :16. When you do, you stop and rest one interval, and then start again, swimming 25s on the :35 until you hit another :16, then STOP and rest an interval and then start again - once you hit your third "fail" you stop and swim down, the set is over. It is important to remember the number of 25s you did before your first "fail" AND the total number of 25's you did before your third "fail". Try to work up to 30 25s - but that INCLUDES your two "fails". Once that is done you can drop the interval to :30 OR you can drop your goal time to :14. You would have to know best. In regard for training for the 50, you can do 25's on the :30 as follows -15 yard sprints at your 50 pace then easy swim to the wall. You can't really get a time on these, but a good set would be to start with 8, rest, then 6, rest, then 4. Thank you as well!! What I love about this method is you can actually see progression. Unlike those really long volume practices that you don't see statistic increases as linearly as you do with this method.