Ultra Short Training At Race Pace

I agree Allen, it was a well balanced article that acknowleges that obviously the Counsilmans, Salos and Bowmans of the coaching world have had success as have the mega yardage people. What that means is that there are many different ways to get to the same end result, fast swimming! Of course the question I would like to raise is, would any of those coaches' swimmers have been faster if they used USRPT? We will probably never know.

There was another interesting article in the mag.In the past 2 years there has been an increase in NAG records broken.Is it possible this is due to more people recognizing the importance of race pace training?

Just passing this on, I've been using a pace device (tempo trainer pro) which is very useful in forcing me to get a consistent start when doing a set of 25s or 50s (usrpt 1:1). I set the pace timer to 10 seconds and swim 20x25s breaststoke at a 200 pace on 40 seconds (trying to get to the wall before the second beep). I believe this is more consistent then using a standard digital/analog clock because it prevents you from cheating (which I did a lot:)). For a 100 pace I'll set it to 9.50 or 9.00.

Just passing this on, I've been using a pace device (tempo trainer pro) which is very useful in forcing me to get a consistent start when doing a set of 25s or 50s (usrpt 1:1). I set the pace timer to 10 seconds and swim 20x25s breaststoke at a 200 pace on 40 seconds (trying to get to the wall before the second beep). I believe this is more consistent then using a standard digital/analog clock because it prevents you from cheating (which I did a lot:)). For a 100 pace I'll set it to 9.50 or 9.00. That's a great idea... I'm always struggling just to see the pace clock (w/ my bad eyesight, or droopy backstroke flags, or no clocks at all sometimes); the aural stimulus is a great solution.

I am very intrigued by this idea. After not swimming for 25 years, I got back into the pool this summer with an eye towards eventually competing in Masters meets. I have finally reached a level of general and swim-specific fitness from which I can actually start a competition-focused training regimen. One thing that is crystal clear is that I do not have time for the "mega-yardage" training that I did back in high school. With a 6-days-a-week job, a family, and other interests besides swimming, 20 hours a week in the pool plus 4.5 hours a week in the weight room is a pipe dream. USRPT appears to be the answer I was looking for; a way to make meaningful competitive progress within the confines of the 6-8 hours a week I can devote to training. In the absence of any other potentially viable alternative, I am willing to go "all in" on USRPT for the next year with an eye towards earning at least one NQT for the 2015 LQ Nationals. I have a couple questions. First of all, has Rushall or anyone else issued any sort of nutritional guidance that would support this training program which seems to target a very specific metabolic process? Also, has anyone tried using one of the Speedo vibrating watches for this type of training? Multiple websites cite "10 segment interval timer," but detailed documentation seems difficult to find on the internet. If you could set up two repeating intervals (i.e. target time, rest time), it would seem to be an excellent tool for USRPT for not a lot of money.

Here's an interesting thought, would you feel the vibrating watch better if you slipped it under your cap?

Here's an interesting thought, would you feel the vibrating watch better if you slipped it under your cap? Well, I don't wear a cap. And I want to watch the count-down of the rest time so I'm prepared when it's time to start the next interval. I'm going to try flipping the face to the under-side of my wrist tomorrow, thinking that maybe the thinner skin there will be more sensitive to the vibration.

has anyone tried using one of the Speedo vibrating watches for this type of training? Multiple websites cite "10 segment interval timer," but detailed documentation seems difficult to find on the internet. If you could set up two repeating intervals (i.e. target time, rest time), it would seem to be an excellent tool for USRPT for not a lot of money. I got the Speedo vibrating alarm watch for Christmas so I'll answer my own question for anyone who may come across this later. Yes, this watch can be programmed with alternating pace and rest intervals (in whole seconds, anyway) that repeat, with a vibration for notification. I swam a USRPT set with it today for the first time. The vibration wasn't strong enough for me feel mid-stroke, but on a "made" interval I felt the vibration shortly after or just as I was touching the wall. If I touched and didn't feel something, I would glance at the watch and realize I'd missed the interval. I've read the non-replaceable bands on these watches aren't very durable, so I'll attempt to be careful with that. I expect battery life won't be too long if the vibration feature is used a lot. But so far, it's seems a decent value at ~$55 for an individual looking for a personal USPRT timing device.

I would actually like to know if you can hear/feel it under a cap. If you have or can borrow a cap and try it I would appreciate it.:)

Hello to all! I'm 47 years old, from Germany and actually doing long and middle distance triathlon since 2002 where I accomplished my first triathlon (which was an Ironman) at the age of 34. I do quite well because I was divinely gifted with bike talent (which I didn't know 34 years long) and don't drown on the contrary to most other triathletes. This is mostly because I was in a swimming club when I was 14 years old. Much too old to become a good swimmer but old enough to learn the basic skills, which does not mean I "can" swim compared to "real" swimmers but compared to triathletes I do quite will (always a question of relation ...forums.usms.org/.../smile.gif) Anyway self-employed, with family, three children (though nearly grown now) and a sceptical mind I have challenged the typical long distance training (LSD) principles from the beginning, hence I always looked for different approaches re: training and was quite happy when the Tabata, Crossfit, HIIT "movement" emerged which led to the following: I reduced my average training time/week from anyhow low 10 hours/week to 4-6 hours/week and smashed my personal "records" with 44 and 45 years and do still feel there is still room for some improvements = getting faster. So I can say "intelligent" training works for me better than long & boring. By accident I came across USTRP today and read the whole thread and some of the things written by Mr. Rushall (but will try to fetch up with his essentials available from this messaging board in the next days) - and am delighted by this method! But at the same time I'm very uncertain if this would work for 1900 meters/1.2miles or 3800meters/2.4miles - especially with my experience: Without knowing this method I did the Tabata intervals (8x20sec all out with 10sec rest) and developed it further to 20 or 30x25meters at 30 seconds with 17-18 seconds for the 25meters. Strangely I feel as I could do this for hours BUT: Just one or two seconds faster (15-16 seconds) costs me incredible power/energy and more awful: if it comes to 100 meters I have quite problems to got under 1.20 - 1.15 would be not doable. Contemporary swimming some kilometers/miles in a slow tempo, for example 3,8km/2.4miles in an hour (55min with wet suit) doesn't cause me any problems. So I have the paradox situation that I can swim 30x25 with 17-18 seconds AND a long distance without any problems but lack speed on longer distances. Asking experts what they think I should do they say I need to swim more 200 and 400meters ... To come to an end: Are there any experiences with this method regarding longer distances = 1.500 meters or longer? Sorry for this very long story and hopefully you can understand my English. Greetings from Germany: Michael