USRPT system for the distances over 1.5K

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USRPT system for the distances over 1.5K

Post by nightcrawler on Fri Jan 20, 2017 7:20 pm

Can anybody modify the USRPT ststem for the distances over 1.5K, especially for 3K and 5K?

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Re: USRPT system for the distances over 1.5K

Post by nightcrawler on Mon Jan 30, 2017 9:00 am

My question has not been answered yet! So that I decided to find out something.

Problem: USRPT doesnt refer to the distances over 1.5K. I didnt want to send email and ask Brent Rushall.

IMHO, for the 3K competition the weekly workout program should be like the below:
(The target pace for the 3K and 5K is 1:20/100m and training 5 days a week in a 25m pool)

As a start point:
Day1:   8x400m (@20)
Day2: 10x300m (@20)
Day3: 15x200m (@20)
Day4: 20x150m (@19)
Day5: 30x100m (@19)

@20 means: for 1:20 pace set 20 seconds on tempo trainer mode2, so that should pass each 25m sub 20 seconds. For example while doing 400m @20 if you fail at 250m, stop and rest 20 seconds(1 beep/lap period) then continue(try to do) the repetition. If you fail 3 times in a repetition or in the whole set, stop and rest for a couple of minutes then try to complete the set. Also the rest between the repetitions is the same with the lap time(@20).

The week starts with longer repetitions then gradually repetition distances decrease, because each day you need to recover more and more. After 5 days rest for 2 days and repeat the workout cycle again. If you improve(i.e from @20 to @19), then revise your target paces to upper level (from @20 to @19). On the other hand if you fall back, then revise your target paces to lower level(ie from @20 to @21).

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Re: USRPT system for the distances over 1.5K

Post by s.sciame on Mon Jan 30, 2017 12:41 pm

Hi NC, fortunately someone still keeps the forum alive! Smile I often wondered about your question, but actually the only swimmer I know who successfully applies USRPT for longer than 1.5k distances is you. I think your current sessions (75's, 50's and 25's with shorter intervals and no failures) are already a good customization of USRPT. The framework above (8x400, 10x300 etc) makes sense as well, though it looks less "ultra-short" and more like aerobic sets. In the end I guess the longer the race distance, the more USRPT and aerobic training tend to converge. This could be one reason why Brent Rushall didn't extend his method to longer than 1.5k distances (another reason could be that he only cares about pool swimming).

Salvo

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Re: USRPT system for the distances over 1.5K

Post by nightcrawler on Tue Jan 31, 2017 9:03 am

Today's workout with my modified USRPT system for the distances over 1.5K:

31.01.2017 (SCM - 4000m)

Set(Average 100m pace test)
4x100m freestyle with 70% effort, Rest:10" (average 1:23)

Decision: Tempo trainer mode2 was set to 21 seconds for each 25m.

Main Set:
8x400m freestyle (tempo trainer mode2 @21 seconds - 1:24/100m pace - SPL:16-17) Rest:@21

300m drills

Sprint Set:
4x25m freestyle max speed, int:35" (SPL:16-17, average:15")

Notes: In the main set I could hold the 1:24 pace up to 250m then rest for one beep(21 seconds) and completed the repetitions. In the last 3 repetitions I didnt fail at all. When I complete this set with no fails I will challenge the 1:20 pace for the same set.

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