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
Leave a Reply