Focus:USRPT (Ultra Short Race Pace Training)
WARM UP (1200 yards)
- 1 x 400 free – every 3rd 25 is choice drill
- 2 x 100 kick w/ :20s rest
- 8 x 50 pull on 1:00 – descend each 50
- 2 x (4 x 25 on :30) #1:Fast à EZ, #2:EZ àFast, #3:All EZ, #4:All fast
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, John, Jim, Ben | 16s | 30s |
| Scott | 18s | 35s |
| Ryan, Jane, Val | 19s | 35s |
| Denise, Lauri | 20s | 35s |
COOL DOWN (200 yards)
- 1 x 100 EZ backstroke
- 1 x 100 kick or breaststroke
Total Yards: 2525 – 3500
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