Ultra Short Training At Race Pace

Please post more examples of USRPT sets

I thought the prescribed rest for AFAP 25s was 4-5:00 minutes, not 3:00? Page 5.4 and 5.5. Rushall has a maximum rest of 4:00 (page 5.4 chart) but also states that for those who want more volume, 3:00 is OK too. The idea seems to be that you want full recovery. If it takes 3 minutes, fine, if it takes 4 minutes, fine. There is the consideration from the coaches perspective of a set of up to say 12 repeats taking 48 minutes on a 4 minute interval, while at 3 minutes it takes 36. I did 13 today on the 3 minutes, then took ten minutes rest and did another 12 fly on 3 minutes. So for me, 3 minutes is enough.

What do you (USRP gurus) think about Rushall's new stuff for 50's? I'd post a link but can't find it again:). There was quite a bit of technique info. One thing that stuck was that hips and shoulders should rotate together to minimize x area. Makes sense but I think is at odds with Shoulder Driven Free?

Rushall's latest missive was a long (often boring) read, but there was some good info in there. I had the following thoughts: 1. I'm glad he now admits that sprint training requires max rest. I thought his previously touted USRPT sprint set of 3-4 x (6 x 15m sprints) on short rest was awful. 2. I don't really agree with his categorical assertion that kicking is not propulsive. I also didn't like his seeming equation of sprint kicking with big amplitude kicking. 3. Do not agree with no drylands for sprinting, especially for masters. 4. He doesn't mention hypoxic training. 5. His denunciation of straight arm freestyle seems at odds with how many elite swimmers swim the 50 free. 6. What do people think of the leaning forward start? I don't see many elite swimmers using that type of start. I understand that it might get you to the water more quickly, but a different start might give you more speed upon entry.

6. What do people think of the leaning forward start? I don't see many elite swimmers using that type of start. I understand that it might get you to the water more quickly, but a different start might give you more speed upon entry. That really intrigued me. Since my thrust off the blocks isn't terribly strong, but I seem to have a good natural reaction time, this type of start would seem to accentuate my strength. A couple of us dabbled a little with it at Masters practice last week, but with a meet coming up next weekend, we backed off. We knew we didn't have enough time to imprint a new technique, but were worried too much practice would screw up our existing technique. After the meet, we plan to test the lean-forward start in greater detail.

all-out 25s on 3:00 trying to do 12 - 18 of them (that is Rushall's new protocol for race pace 50 training).That is quite a deviation from his protocol. Been using this type of set for some time, recently about once or twice a week. There is no way I can accomplish more than several of these on 3:00 without going south of RP, I need another minute of rest and with about 10 reps. While swimming these it doesn't really hurt, but I am completely exhausted for the rest of the day

That is quite a deviation from his protocol. Been using this type of set for some time, recently about once or twice a week. There is no way I can accomplish more than several of these on 3:00 without going south of RP, I need another minute of rest and with about 10 reps. While swimming these it doesn't really hurt, but I am completely exhausted for the rest of the day I thought the prescribed rest for AFAP 25s was 4-5:00 minutes, not 3:00?

Russell's original paper also said that when swimming all out 25s from the dive, you should include the flip turn. Going back to specificity of training, I also think it is important to emulate the same breathing pattern you have in your 50 free race. I can easily swim a 25 "no breather", but in my race 50 free, I take a breath at the flags (on the first 25) - so that is what I do when I practice at race pace. Since the turn is so important in the 50, I am planning on extending these "25s" to more like "35s" so I can work the perfect turn and breakout.

USRPT set for 100 free... For the person just starting to hear about Ultra Short Race Pace Training - It is important to note that while some have posted doing 20 or 30 x 25's on a specific interval (with a 15-20 rest between each), the goal of that set is NOT to complete all 20 or 30. The primary goal of the set is to #1, so how many you can hold at your 25 pace before your first "fail", and #2, how many total you can swim before your 3rd "fail". The problem with people first getting acquainted with this practice method is that if you give them a set of 20x 25s on the :30 - they will just adapt their speed to complete the set. Therefore - what I encourage people to do is a set of 12, 8, 4. Example: if your 100 time is 1:00, then swim 12 x 25 (holding :15) on :30 (unless you are a "drop-dead" sprinter like myself, then use a :35 interval), rest :30, 8 x 25 on :30 (holding :15), rest :30, 4 x 25 on :30 (holding :15). What this set does is automatically put the "fails" in for you. If your 100 time is slower than 1:00, then you definitely want a :35 interval (or more depending on your time). The basic guideline is :20 rest - BUT - you don't want your rest to be greater than your swim (unless by a second or two) - which is why if you swim 1:00 or less for your 100, you need to be on a :30 interval. Also, your rest interval is the same as your swim interval.

Just read The Fortress post today and have to agree: -- it is a pet peeve of mine that coaches leave AFAP work for the end of practice when you're tired ... sprinting should be done fresh IMO. In my opinion too - goes back to specificity of training - you never race a 50 free when you are dead ass tired, so why try and practice a 25 sprint at the end of the workout. START the workout with your meet warmup and then your FIRST set (if working sprints that day) should always be your sprints!