Focus: USRPT (Ultra Short Race Pace Training)

WARM UP (1200 yards)

Two Rounds – Second round drop your interval by :10s

2 x 150 free on 2:30

2 x 100 free on 1:45

2 x 50 kick on 1:30

MAIN SET (1125 – 2100 yards)

Three Rounds of (7 to 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
Name Goal Time Interval
Kevin 15s 30s
Jack 16s 30s
John 16s 30s
Jim 16s 30s
Ben 17s 30s

COOL DOWN (200 yards)

1 x 100 EZ kick

1 x 100 EZ backstroke

Total Yards: 2525 – 3500

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s