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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