Workout for Sunday, April 7, 2019

Sunday, April 7, 2019

A crash course in USRPT, with Chris



600 choice



Drill set:

4×150 (25 scull/50 kick/50 drill/25 swim max DPS)

4×50 golf on cruise+10 sec

4×25 swim build



Main set:

2×500 free

#1  get your stroke rhythm dialed in

#2  get your time

Take your 500 time and divide it by 10.  That’s your 50 target time.  For example, if your 500 time was 7:14, your target 50 time is 43.4 seconds (call it 44 seconds even).  Next, determine your sendoff interval.  Choose an interval that is at least 5 but not more than 10 seconds greater than your 50 target time.  In our example, if your 50 target time is 44 seconds, your sendoff interval would not be 45 sec per 50, it would be 50 sec per 50.

20×50 on your calculated sendoff interval, trying to meet or beat your target 50 time on each WITHOUT taking a break.

This section is called “Ultra Short Race Pace Training,” USRPT for short.  It’s a different way to train for pacing races.  Sets can be made more sophisticated, but the point is to train at your race pace at a minimum interval that will support that pace.  There are more advanced rules, depending on the event or the focus of the set.  While it’s not the be-all or end-all for training methodologies, USRPT is another useful training tool to have in your toolbox.


1×100 easy


1×1000 trying to hold that pace.

You can break this up into something like 5×200 on cruise+10 sec, or something similar.  Grab gear if you need it.



Last set:


#1-2 kick, descend 1-2

#3 easy swim

Repeat this cycle 3 times through.


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