Back by popular demand it is USRPTs this week!  OK, it’s not really popular demand but because I get to choose sessions that I think will help us build towards the race season, but who’s checking?

As a reminder, USRPT stands for Ultra Short Race Pace Training and it is has some very simple rules to make it a very effective form of training for building your speed.  They are:

  1. Swim every 50 fast.
  2. Leave exactly 5s intervals between swimmers and take your time for each 50.
  3. Repeat until your time drops by 1s or more.  When this happens miss out the next 50m.
  4. If the person in front of you misses a 50m for this reason DO NOT close the gap on the next swimmer – keep to the same turnaround for yourself for the whole set.
  5. You do not get to choose when you miss a 50m.  The clock decides when you miss a 50m by telling you your time dropped by 1s or more.
  6. If you do not miss out any 50s then you have not worked hard enough on the set.  Hang your head in shame!

See you Saturday!


PS Some of you already know that the secret to this session is all about easy-speed.  You also have to put in a good amount of effort but pushing too hard often makes you go a bit slower.  So do try and use this set to practice easy-speed at a higher stroke rate than what we have done in previous weeks.

Photo by Nicolas Hoizey on Unsplash