Ultra Short Training At Race Pace

Here are mine: 2 x ( 30 x 50 @ :50 -- holding 29s or better) -- EZ 100 or 200 between the two sets - Pacing primarily for 200/400 2 x ( 25 x 75 @ 1:10 -- holding 48s or better) -- with an EZ 100 or 200 between the two sets - 400/800 pacing 2 x ( 20 x 100 @ 1:30 -- holding 1:06s or better) -- with an EZ 100 or 200 between the two sets - 800/1500 pacing I religiously do the 100s every Sunday. Sometimes I do 2 sets of 25 100s. I try to do the 50s one day a week too, usually Tuesday or Wednesday, but sometimes I mix things up. And if I'm bored with 50s or feel like I need more turn practice, I will occasionally do the 75s These sets have definitely helped me with pacing for the 200 and 400 and with my conditioning and pacing for the 800/1500. Those are good standard USRPT sets. I think what is very important to point out...because it is very different with USRPT, is that even though the set says 30 x 50 or 25 x 75 etc. you should NOT be able to do all 30 or all 25 etc. If you can do all of them, the target time is too easy. That concept is the biggest problem for those used to traditional training, because in traditional training you are always expected to do all of the assigned repeats in a set. I can never do as many the second set as I do the first, ever. When you first start USRPT one should start with a target time easier than the actual race pace you want to hold. WHY? because these sets are hard! It takes a while to get used to the send off and because you go to failure, it is very easy to get discouraged in the beginning because you chose a difficult target time and you will end up only doing a few and wind up saying "this doesn't work". So if you want to go 2:00 in the 200 free, your target per 50 should be :30, but you should start off using a target time of :32 or even :33 so you can make some of them and get used to the rhythm of a USRPT set. Then drop the targettime down a second and work with that a while, then drop another second etc. I am in my third year only doing USRPT 5 times a week so I have some idea on how this goes.

Here are mine: 2 x ( 30 x 50 @ :50 -- holding 29s or better) -- EZ 100 or 200 between the two sets - Pacing primarily for 200/400 2 x ( 25 x 75 @ 1:10 -- holding 48s or better) -- with an EZ 100 or 200 between the two sets - 400/800 pacing 2 x ( 20 x 100 @ 1:30 -- holding 1:06s or better) -- with an EZ 100 or 200 between the two sets - 800/1500 pacing I religiously do the 100s every Sunday. Sometimes I do 2 sets of 25 100s. I try to do the 50s one day a week too, usually Tuesday or Wednesday, but sometimes I mix things up. And if I'm bored with 50s or feel like I need more turn practice, I will occasionally do the 75s These sets have definitely helped me with pacing for the 200 and 400 and with my conditioning and pacing for the 800/1500. Those are good standard USRPT sets. I think what is very important to point out...because it is very different with USRPT, is that even though the set says 30 x 50 or 25 x 75 etc. you should NOT be able to do all 30 or all 25 etc. If you can do all of them, the target time is too easy. That concept is the biggest problem for those used to traditional training, because in traditional training you are always expected to do all of the assigned repeats in a set. I can never do as many the second set as I do the first, ever. When you first start USRPT one should start with a target time easier than the actual race pace you want to hold. WHY? because these sets are hard! It takes a while to get used to the send off and because you go to failure, it is very easy to get discouraged in the beginning because you chose a difficult target time and you will end up only doing a few and wind up saying "this doesn't work". So if you want to go 2:00 in the 200 free, your target per 50 should be :30, but you should start off using a target time of :32 or even :33 so you can make some of them and get used to the rhythm of a USRPT set. Then drop the targettime down a second and work with that a while, then drop another second etc. I am in my third year only doing USRPT 5 times a week so I have some idea on how this goes.