Focus: USRPT (Ultra Short Race Pace Training)

WARM UP (1300 yards)

  • 1 x 400 free
  • 6 x 50 drill/swim
  • Continuous Kick Pyramid (400 yards)
    • 25 Hard / 25 EZ / 50 Hard/ 50 EZ/ 75 Hard/ 75 EZ/ 50 Hard/ 50 EZ/ 25 Hard/ 25 EZ
  • Sprint Warm-up: 8 x 25 on :30/:35/:40/:45
    • Work the underwater push off and breakout stroke
    • Breakout must occur after you have passed the flags
    • The last 12.5 yards are easy

MAIN SET (1125 – 2100 yards)

  • Three rounds: (7 – 20) x 25 followed by 200 – 300 recovery pull
    • See intervals and paces below
      • Lane 5 Interval = :30s – Goal times for John and Jack are :16s, Susan :17s, Ryan :18s
      • Lane 6 Interval = :35s – Goal times for Bryn & Diane are :19s, Denise :20s, Amy :22s
      • Lane 7 Interval = :40s – Goal times for Todd & Andrea are :23s, Jodi and Tyson :24s
      • Lane 8 Interval = :45s – Goal time for Sarah is :27s, Scott :29s
    • Everyone does the first 5 repeats to set their 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, go straight to the recovery pull
    • Start the next round of 25s when your lane is ready, after everyone has had a recovery pull

COOL DOWN (200 yards)

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

Total Yards: 2625 – 3600

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