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
Leave a Reply