We are getting close to race season so it’s time to keep cranking up the pace with the return of USRPT. 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.

Patience and acceleration is critical to getting you swimming at the maximum speed in this set.  If you are tense you will not swim fast for long.  You still need patience to ensure you are relaxed and only apply the acceleration and power when it is effective during the push phase of the stroke.  We will be doing some drills before the main set to help you think about this.

See you Saturday!

Rob