Focus:USRPT (Ultra Short Race Pace Training)

WARM UP (1200 yards)

  • 1 x 200 free
  • 1 x 200 pull
  • 8 x 50 kick on 1:20/1:30/1:45/2:00
  • 8 x 50 on 1:15/1:20/1:30/1:40 sprint warm-up
    • #1-2: 12.5 fast + 37.5 moderate
    • #3-4: 25 fast + 25 moderate
    • #5-6: 37.5 fast + 12.5 moderate
    • #7-8: 50 fast from blocks w/ and extra :15 rest

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 land 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
  • Bonus – Starts

COOL DOWN (200 yards)

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

Total Yards: 2525 – 3500

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