Focus: USRPT (Ultra Short Race Pace Training)

WARM UP (1200 yards)

  • Two Rounds – Second round drop your interval by :05s
    • 2 x 150 free on 2:20/2:30/2:40/3:00
    • 2 x 100 free on 1:40/1:50(Ryan)/2:00/2:20/2:45
    • 2 x 50 kick on 1:20/1:30/1:45/2:00

MAIN SET (1125 – 2100 yards)

  • Three Rounds: (7 – 20 x 25) followed by 200 – 300 EZ recovery pull
    • See intervals and paces below
    • Everyone does the first 5 repeats to settle in on your goal pace
    • If you don’t make your pace time after the 5th repeat, rest a 25
    • If you don’t make your pace time twice in a row after the 5th repeat- go to the recovery pull
    • Start the next set of 25s when everyone in your lane has failed or completed 20 25s
      • John’s Pace = 16s / Interval = :30s
      • Susan’s Pace = 17s / Interval = :30s
      • Ryan’s Pace = 18s / Interval = :30s
      • Denise’s Pace = 20s / Interval = :35s
      • Amy’s Pace = 22s / Interval = :35s
      • Diane’s Pace = 19s / Interval = :35s
      • Todd’s Pace = 23s / Interval = :40s
      • Tyson’s Pace = 24s / Interval = :40s
      • Scott’s Pace = 29s / Interval= :45s

COOL DOWN (200 yards)

  • 1 x 100 EZ kick
  • 1 x 100 EZ backstroke

Total Yards: 2525 – 3500

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