Ultra Short Training At Race Pace

RE: Ultra Short Training At Race Pace

Allen Stark — Thu, 13 Feb 2020 06:26:41 GMT

I have been following the thread for quite a while. I learned how to ''swim'' a couple of years ago and swam on and off for 2-3 years with little to no progression because of my inconsistency. Now I have been swimming 2-3 times per week for 1 year and I suppose I can go 1.15-1.20 100m scm fully rested and probably 37-38 50m fly scm. I am swimming with a master team once or twice per week and getting in the pool myself once a week. I tried Usrpt with 25's on 20 sec with 15 sec rest, and some 25 fly max with 3min rest for 1-2 times per week. I really like this way of training and I feel like it is easier for me to "change gear" when I am swimming on the master team when we have to go fast on the intervals because of usrpt. However I have one concern. Since I didn't learn how to swim as a kid I guess I have some flaws in my technique. Going 1.20 on 100m scm is pretty much all out for me and for other people that pace is just warm up or cool down pace. I would like to train 2-3 times usrpt per week and then go to masters one time per week for drills and competition, but the 2-3 times per week usrpt is without a coach. Being an adult-onset swimmer would it be more beneficial for me to just swim slowly and really focus on technique when I am on my own to make sure I don't get any bad habits from swimming race pace on my own, or should I just go for it and just try my best to remember what I have been told technique wise while doing usrpt on my own? Going 1:20 on 100 fly SCM as a relative beginner is very impressive. Since you are concerned about technique I would go to the coached practice as often as possible and maybe see the coach about individual stroke work, or post a video here for comment. When you workout without a coach I think you can do USRPT. Focus on one technique area you want to work at each set and think about that during the swim and during the rest. USRPT can be very mindful. Be very aware of making the 20 sec. and if you don't, give yourself the extra rest and use the time to visualize technique.

RE: Ultra Short Training At Race Pace

Former Member — Tue, 04 Feb 2020 15:02:17 GMT

RE: Ultra Short Training At Race Pace

Elaine Krugman — Sat, 13 Jul 2019 05:21:32 GMT

That is pretty amazing!!! :D That was the first-- and probably the last-- of my "song writing." I think I'll stick with my travel blogs, instead. :agree:

RE: Ultra Short Training At Race Pace

Allen Stark — Sun, 07 Jul 2019 10:25:04 GMT

That is pretty amazing!!!

RE: Ultra Short Training At Race Pace

Allen Stark — Sat, 06 Jul 2019 11:45:25 GMT

RE: Ultra Short Training At Race Pace

Elaine Krugman — Sat, 06 Jul 2019 07:52:19 GMT

I doubt I am the first swimmer of a certain age to think of this: USRPT(with apologies to Aretha Franklin's memory) What you want, baby it's got it What you need, you know it's got it All its asking,is for a trial at the swim pool, at the swim pool just a little bit, keep on trying, just a little bit, you'll be flying, just a little bit USRPT,found out what it means to me USRPT, take care TCB :lmao: Bruce is cracking up right now, because he thought this was so out of character for you. While we are changing the lyrics to songs, I have one for you: This is just something I had to do for this song in honor of my husband, Bruce who dutifully hums “Aqualung” before I race. You see, he calls me “Aquadog.” As a competitive swimmer, the nickname stuck and the song gets me psyched up! So, que up “Aqualung” on YouTube and sing these words to the tune, instead: Standing on the starting block– psyched up for the race with good intent. Crouching down the whistle blows– exploding from the blocks off I go! Hey Aquadog Racing hard with all my might– my flying arms are quite a sight! Hey Aquadog Feeling lactate in my blood– I hope I don’t finish this race with a thud! Whoa, Aquadog Oh, I’m feeling old– my arms slowing and struggling. Getting through the only way I know. Arms hurting bad, as I try to finish this race– I dig down deep my heart wants to succeed. Feeling alone– other racers are up ahead if I’m to finish strong it’s going to be all up to me. Aquadog I am– I will fight, not give up easy. I may be slow, but I’ll achieve, you’ll see. I still remember how fast I used to be– when I swam faster butterfly, back and ***, and even free. “The older I get the faster I was” that is my motto now, but nothing is going to stop me, my passion is swimming. Oh, I’m feeling old– my arms slowing and struggling. Getting through the only way I know. Arms hurting bad, as I try to finish this race– I dig down deep my heart wants to succeed. Feeling alone– other racers are up ahead if I’m to finish strong it’s going to be all up to me. Aquadog I am– I will fight, not give up easy. I may be slow, but I’ll achieve, you’ll see. Aquadog I am– I will fight, not give up easy. I may be slow, but I’ll achieve, you’ll see. Standing on the starting block– psyched up for the race with good intent. Crouching down the whistle blows– exploding from the blocks off I go. Hey Aquadog Racing hard with all my might My flying arms are quite a sight! Hey Aquadog Feeling lactate in my blood– I hope I don’t finish this race with a thud! Whoa, Aquadog Whoa, Aquadog!

RE: Ultra Short Training At Race Pace

Former Member — Wed, 27 Feb 2019 08:34:28 GMT

I wanted to add my little n=1 experience with USRPT. As I've posted elsewhere, I've taken a long time off swimming- really about 14-15 years with one 6-month attempt about 7 years ago. I have thoracic outlet syndrome like several other forum folk do and after finally making a breakthrough there, I decided to re-enter the pool. I chose USRPT because keeping volume down is really appealing and because I train alone, so can infinitely customize my workouts. ANYWAY: I started in october and didn't really buckle down and read the papers well until early december. I swim 2-3 times a week and am in and out of the pool in 45 minutes or less. I picked 100 FR and 100 BR to train for, not because these were historically my best events but because the sets weren't quite as scary as longer distance. I do 25's on :30 SCY with a target time of :15 initially and now have switched to :14. I do this twice a week at minimum and mostly fail 3 x before the 14th or 15th rep. (dropped goal time once I had success a few times at :15). BUT.... I swam :59.5 100yd FR this weekend which fits with what I had trained for... I swam a technically poor race, missing a couple turns and breathing every stroke, so I suspect if I can use the technique I practice with that I would have more success. My 100BR is the same set but with :18.5 as a target and done on :40. I usually fail a bit earlier on this set and have not hit it "successfully" if success is doing 20 or 30 without fail. I went :36 for 50BR this weekend, again with poor technical aspects but close to practice. I also do the 200Fr set with 50's on :50 or :60 holding 31.5-32.0... on :60 I can do 18-20 of them and on :55 or :50 I struggle more, so I alternate from time to time. Will maybe swim the 200FR at an upcoming meet, but I worry I wont be able to finish well since the longest I swim in practice is 50yds. I have not done any of the 50FR stuff, but did 27.5 this weekend. So, my takeaway is that with just a few months of swimming 've gone from totally out of shape to being able to meet some basic starting goals! I feel like I've got a handle on how to go even faster in the future. My shoulders and fatigue are MUCH better with USRPT than traditional training and this is all coming from being completely out of shape, struggling to pick up a bag of dogfood and with mobility that didn't permit great technique initially.

RE: Ultra Short Training At Race Pace

Karl_S — Mon, 24 Dec 2018 10:49:52 GMT

Is it time to revisit this prediction yet? Although not Olympic trials finals yet, he did pretty well at US Nationals! Um, actually he did make finals at the 2016 trials. 4th as I recall.

RE: Ultra Short Training At Race Pace

Signpheld — Sun, 23 Dec 2018 11:37:55 GMT

There was a talk somewhere where Bob Bowman referenced Rushall. He basically said "Keep on trying that. We'll keep kicking your ass long course till the end of time." Rushall is okay for getting the best performance you can put forward given your current capacity. But building that capacity requires old school aerobic base building. When Michael Andrew is 19 or 20, all the talented kids who are doing huge aerobic non-Rushall sets right now are going to surpass him like he's nothing special. I'd be willing to call it right now: Michael Andrew won't ever make finals at Olympic Trials, and it's directly because of his dad's devotion to doing nothing but Rushall sets. Is it time to revisit this prediction yet? Although not Olympic trials finals yet, he did pretty well at US Nationals!

RE: Ultra Short Training At Race Pace

Former Member — Wed, 21 Dec 2016 11:45:05 GMT

Are you still working at this scheme. Im looking to go 4:20/400scm and you look to be holding similar target paces(converted from scy to scm) as I would. Curious what you've found with this program? Did you see changes for the 400m. Glenn does more work around the 400m pace than you but I imagine the cross over benefit from 800 and 1500 training is still strong.

RE: Ultra Short Training At Race Pace

Former Member — Sat, 17 Sep 2016 12:28:32 GMT

As a kid i swam for 2 years in summer league and novice swimming. Unlike AAU, lots of the training was more at race speed by doing lots of 25's and 50's. In fact when I switched to regular AAU teams that did more 100's and 200's at faster intervals my times dropped only 5 to 6 seconds in 100's, plus the fact I was about 14 1/2 when I started AAU to 18 years. So, having low yardage and lots of fast pace doesn't help you as much as people think. Master swimmers are different since your body can't take as much sprints as teenagers or kids. Also, Michael Andrew is one of the top breaststrokers in 100 meters and a top Im swimmer.

RE: Ultra Short Training At Race Pace

Former Member — Sat, 17 Sep 2016 12:27:06 GMT

RE: Ultra Short Training At Race Pace

Allen Stark — Sat, 17 Sep 2016 08:23:42 GMT

Allen, Sounds like you have got it! FYI, if you google USRPTIA and go to the website, look at the second column under Webinars, then click on "webinars up and coming". There is one entitled "USRPT for Masters" that will be available October 1. It will discuss "failure" as it relates to USRPT in detail among other things. Sounds good.

RE: Ultra Short Training At Race Pace

Glenn — Sat, 17 Sep 2016 07:31:33 GMT

I decided to commit more to USRPT but I'd had problems with the concept of going to failure. Rereading Rushall and the idea that adaptation comes from failure made me see it in a different light as something to be strived for.This has changed my attitude about the sets. Allen, Sounds like you have got it! FYI, if you google USRPTIA and go to the website, look at the second column under Webinars, then click on "webinars up and coming". There is one entitled "USRPT for Masters" that will be available October 1. It will discuss "failure" as it relates to USRPT in detail among other things.

RE: Ultra Short Training At Race Pace

Allen Stark — Sat, 17 Sep 2016 06:18:01 GMT

RE: Ultra Short Training At Race Pace

smontanaro — Sun, 17 Apr 2016 11:31:27 GMT

Does USRPT include stretching flexibility exercises, or are the repetitions considered entirely sufficient? Just guessing, but I suspect it includes stretching about as much as any other training method, which is to say, not explicitly.

RE: Ultra Short Training At Race Pace

Former Member — Sat, 16 Apr 2016 16:26:50 GMT

Does USRPT include stretching flexibility exercises, or are the repetitions considered entirely sufficient?

RE: Ultra Short Training At Race Pace

jrb8025 — Wed, 27 Jan 2016 09:47:29 GMT

USRPT Clinic March 19-20, 2016 presented by Dr Brent Rushall and Coach Roy Chaney in Colorado Springs (for age-groupers though not masters). www.brentrushall.com/ClinicInformation.pdf A source for USRPT info: http://usrpt.com/

RE: Ultra Short Training At Race Pace

Former Member — Thu, 21 Jan 2016 17:38:04 GMT

I'd be willing to call it right now: Michael Andrew won't ever make finals at Olympic Trials, and it's directly because of his dad's devotion to doing nothing but Rushall sets. I think this is ridiculous. He is already fast enough to make finals at olympic trials. His 100 *** time would have tied him for 4th at trials in 2012 and his 100 fly, 200 IM and 50 free times would also have placed him in the finals in 2012 in those events. I think he has almost no chance of qualifying for the Olympics this year but he already has a very good chance of making more than one final even if he doesn't get any faster this year.

RE: Ultra Short Training At Race Pace

Former Member — Thu, 21 Jan 2016 16:49:01 GMT

When Michael Andrew is 19 or 20, all the talented kids who are doing huge aerobic non-Rushall sets right now are going to surpass him like he's nothing special. I'd be willing to call it right now: Michael Andrew won't ever make finals at Olympic Trials, and it's directly because of his dad's devotion to doing nothing but Rushall sets. Either of your predictions could prove to be true, however, it won't necessarily be due to the fact that he trains USRPT exclusively. It is not unheard of for kids to excel at a younger age only to plateau as they get older, resulting in their peers outpacing them.

RE: Ultra Short Training At Race Pace

Gary P — Thu, 21 Jan 2016 12:48:08 GMT

Have you done any USRPT sets? I find them much more aerobically challenging (and I'm an aerobic beast!) than the "old school" aerobic sets that I used to do! I agree. anyone who thinks there's not a significant aerobic capacity building component to something like 30 x 50 or 20 x 75 on 20 seconds rest at 200 race pace hasn't likely tried either set once, much less done them several times a week for different strokes. Either of your predictions could prove to be true, however, it won't necessarily be due to the fact that he trains USRPT exclusively. I think this is ridiculous. He is already fast enough to make finals at olympic trials. His 100 *** time would have tied him for 4th at trials in 2012 and his 100 fly, 200 IM and 50 free times would also have placed him in the finals in 2012 in those events. I think he has almost no chance of qualifying for the Olympics this year but he already has a very good chance of making more than one final even if he doesn't get any faster this year. Exactly. How many 17 year old boys who train "old skool" are gonna make the finals at the upcoming trials? Few, if any. Why? Because it's damn hard to make the finals, especially in an era where guys can earn a decent living in swimming and extend their careers into their early 30's. The average age of the US Men's team at the 2012 Olympics was 25.8. It could be even older this year. No male under 18 has made the US men's Olympic team since 2000. If Micheal Andrew doesn't make the team, or doesn't even make the trials finals, it's hardly an indictment of his training methodology. He's far below the prime performance age for this sport. Let's give it at least another 4 years before we try to draw any conclusions. People have been saying for three years that a plateau is immanent, yet he continues to progress at a rate puts him on the right trajectory to be a strong contender in multiple events in 2020.

RE: Ultra Short Training At Race Pace

mmlr38 — Thu, 21 Jan 2016 10:09:43 GMT

But building that capacity requires old school aerobic base building. When Michael Andrew is 19 or 20, all the talented kids who are doing huge aerobic non-Rushall sets right now are going to surpass him like he's nothing special. Have you done any USRPT sets? I find them much more aerobically challenging (and I'm an aerobic beast!) than the "old school" aerobic sets that I used to do!

RE: Ultra Short Training At Race Pace

StewartACarroll — Thu, 21 Jan 2016 08:16:50 GMT

There was a talk somewhere where Bob Bowman referenced Rushall. He basically said "Keep on trying that. We'll keep kicking your ass long course till the end of time." Rushall is okay for getting the best performance you can put forward given your current capacity. But building that capacity requires old school aerobic base building. When Michael Andrew is 19 or 20, all the talented kids who are doing huge aerobic non-Rushall sets right now are going to surpass him like he's nothing special. I'd be willing to call it right now: Michael Andrew won't ever make finals at Olympic Trials, and it's directly because of his dad's devotion to doing nothing but Rushall sets. Please lets not get into a pissing match again over USRPT..... Time will tell whether it works or not and until then it's a futile argument.

RE: Ultra Short Training At Race Pace

Former Member — Wed, 20 Jan 2016 16:31:30 GMT

RE: Ultra Short Training At Race Pace

sickfish — Tue, 19 Jan 2016 09:01:11 GMT

You might also do all-out 25s on 3:00 trying to do 12 - 18 of them (that is Rushall's new protocol for race pace 50 training). Dude stole my favorite set! :)