Focus:USRPT (Ultra Short Race Pace Training)

WARM UP (1400 yards)

  • 4 x 100 free on 1:50
  • 8 x 50 kick on 1:20
  • 1 x 200 pull
  • 4 x 100 free on 1:40

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
Jack, Jim, Ben 16s 30s
Scott 18s 35s
Ryan 19s 35s
Val, Denise, Laurie 20s 35s
Andrea, Diane, Sue 21s 35s
Amy 22s 35s
Rose, Barbora 24s 40s
Lisa, Justice 25s 40s
Shelly 26s 40s
Kelly, Tyson, Conor 27s 45s

COOL DOWN (200 yards)

1 x 100 EZ double arm backstroke

1 x 100 kick or breaststroke

Total Yards: 2725 – 3700

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