Ultra Short Training At Race Pace

Just saw this on Facebook... Thanks, I got lucky... :) Given your preparation,I doubt luck had much to do with it. Great job :banana::banana::banana: .

Congratulations Glenn. That is very encouraging. Another quick question, if I may. What if you get to, say, the twelfth repeat and you have missed your target time twice in row, do you: a). call it a day and do something non-USRPT b). rest up and try another USRPT set or c). something else? Syd If you have failed two in a row with a skip if missed, yes, the set is done. Then take a good EZ swim of 200 or so and rest another 5 minutes or so and try it again. Or try a set of 25s on USRPT. HOWEVER, only do the second set similar to the first if you have been doing USRPT for a while. I really think it takes some getting used to. It's not about yardage. It's about race pace yardage. I can maybe do half the number of the first set on the second set. Then do a warm down and go home. Don't forget, even if you missed your second in a row at the twelfth, You have done 10 by then at race pace. If they were 50s, that means you did 500 yards at race pace. I'm guessing that many if not most Masters workouts don't get that many yards of race pace in very many workouts. There are some days it takes me 45 minutes and I'm done. But I've done more and better quality work then many others.

Congratulations!!!! How exciting. :banana: USRPT definitely worked for you! Thanks Leslie! I thank you as well, as your HIT workouts got me onto the race pace concept. I wouldn't have done this without your advice, encouragement and example.

Given your preparation,I doubt luck had much to do with it. Great job :banana::banana::banana: . Thanks Allen! You should try this meet. The pool has narrow lanes but they ran the meet well (it was in conjuction with a USA Swimming meet) and the pool temp was excellent - on the cool side!

Just saw this on Facebook... www.swimmingworldmagazine.com/.../38173.asp Glenn Gruber also set his first individual world record with a 4:55.10 in the 400 freestyle in the 65-69 age group. Gruber shaved a few tenths off Tom Landis' seven-year-old world record of 4:55.56 in the process. Gruber, 65, told Swimming World that he began using the Ultra-Short Race Pace Training program in September with the explicit goal of breaking the record. "USRPT is all about race pace," Gruber said. "It makes sense to me to train at the speed you are going to race. All I kept saying behind the blocks before the race was, 'Do what you do every day in practice.'" The result was not only a world record, but Gruber's fastest swim in the 400 free since 2010. Nice swimming and congratulations on the WR!

Congratulations Glenn. That is very encouraging. Another quick question, if I may. What if you get to, say, the twelfth repeat and you have missed your target time twice in row, do you: a). call it a day and do something non-USRPT b). rest up and try another USRPT set or c). something else? Syd

I've noticed a 'Josh Davis' commenting on some USRPT/Michael Andrew threads on SwimSwam recently. In a recent posting he described what he has been doing for training and what his repeat times are on some 20 x 25 sets. If it's the Olympian Josh Davis, which it seems to be, it will be interesting to see how this training works for him. swimswam.com/.../

Not at all! I was so lucky to be there to witness it! It was nice speaking to you too, Glenn, after the meet. Our conversation encouraged me to continue down the USRPT road for at least this year to see where it leads for me. I'm already getting much faster in practice, though it didn't translate for me in the 400 on Sunday (I didn't swim very smart on that one), after only a couple months of doing USRPT. Glenn, I think you've written it here in this thread before, but could you post your workout schedule again? I believe it's something like: Monday - 2 x (30 x 50yd) Tuesday - 2 x (40 x 25yd) Wednesday - 2 x (30 x 75yd) Thursday - 2 x (40 x 25yd) Friday - 2 x (30 x 50yd) Saturday - Off Sunday - Off All of that on 15s (for the 25s) to 20s (for the 50s and 75s) rest at your 400SCM race pace. Is that about right? It was a pleasure meeting and talking with you too Matt. You've got it exactly right. The only thing I've not been able to do correctly yet is the Wednesday 75s. I've only done one set of 10 each time so far, so it is not a USRPT set yet. I usually follow that with a set of 30 x 25 however. My problem with the 75s is that I am so used to the send off times of :50 when doing the 50s and :30 when I am doing 25s, that I still can't seem to do the math for the right send off on the 75s. Plus, I'm at the opposite end of the pool half the time, where it is harder to see the clock over my shoulder. The more I do them the better I will get at doing them - I hope.

Thanks Glenn!

Thanks, I got lucky... :) Not at all! I was so lucky to be there to witness it! It was nice speaking to you too, Glenn, after the meet. Our conversation encouraged me to continue down the USRPT road for at least this year to see where it leads for me. I'm already getting much faster in practice, though it didn't translate for me in the 400 on Sunday (I didn't swim very smart on that one), after only a couple months of doing USRPT. Glenn, I think you've written it here in this thread before, but could you post your workout schedule again? I believe it's something like: Monday - 2 x (30 x 50yd) Tuesday - 2 x (40 x 25yd) Wednesday - 2 x (30 x 75yd) Thursday - 2 x (40 x 25yd) Friday - 2 x (30 x 50yd) Saturday - Off Sunday - Off All of that on 15s (for the 25s) to 20s (for the 50s and 75s) rest at your 400SCM race pace. Is that about right?