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
Jack, Kevin 15s 30s
Jim, Ben 16s 30s
Scott, Ryan 18s 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 backstroke
  • 1 x 100 EZ kick

Total Yards: 2525 – 3500

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