Archives for posts with tag: adam peaty

Great effort on the USRPT set last week!  I, along with many of you, found it a really tough set as we’ve mostly been doing steadier-paced for a while now so it is really hard to go to the max intensity required for USRPT.  However, you rose to the challenge and I saw some great speed over many sustained efforts.

If you like watching great racing and more phenomenal speed I do suggest watching the whole 4 x 100m Medley Relay from the World Champs if you didn’t see it.  You can watch it here:

Duncan Scott may not be as familiar a name to many of you as Adam Peaty but his final leg in that relay was phenomenal.  He swam the 2nd fastest 100m relay split ever, in a time of 46.14.  I think you will probably appreciate how amazing a performance this is from Duncan Scott given the times we were all posting last week for fast 50m swims!

I will be away this weekend doing a sea swim with Helen so Chrissie has kindly offered to cover for me again.  It is the ratchet set this week where you will be looking to build on the fast 50s from last week by working on speed endurance this week.  All part of the progress towards your Project 56!

See you in a couple of weeks!



Did you see Adam Peaty smash his own world record?  If not, I would highly recommend watching it together with his interview afterwards on the BBC.  He is the first man ever to swim 100m breast stroke under 57 seconds.

I love a number of things about this.  Firstly, it’s an amazing athletic achievement to watch  someone who has changed the way everyone now tries to swim sprint breast stroke.  Secondly, I love the fact that he’s now achieved his goal of “Project 56” that he has committed to in a very public way and worked towards for some time (you can read a great article about Project 56 by my wonderful wife here.)  And finally, I love his interview after the race and his approach to the process of dealing with doubt.  What’s your Project 56 and what process are you going to take to try and overcome your doubts?

I would like to help you take a step towards your Project 56 with our swimming session this week with a great main set for speed work.  It is the return of the Ultra Short Race Pace (USRPT) main set of fast 50s.  This is a great set for increasing your top-end speed and so making it easier to find your easy-speed at a faster overall pace.  To get the most benefit make sure you swim at an unsustainable fast pace that means you need to miss out at least 2 x 50s to maintain your times.

See you Saturday!


I hope you managed to see at least some of the fabulous swimming performances at the recent World Swimming Championships in Kazan.  For those of you that missed it the BBC website has some great highlights of the main performances and I would especially recommend watching Britain’s Adam Peaty’s 100m Breast stroke Gold (, USA’s Katie Ledecky’s 1500m world record ( and Britain’s James Guy’s 200m Freestyle Gold (  They are some great examples of both excellent technique and exciting racing to inspire you!

This week’s main set is inspired by James Guy’s 200m freestyle performance and you will all have plenty of chances to emulate James as the main set will consist entirely of 200m swims.  They will be progressively paced 200m swims and broken at 100m with an extra 5, 10 or 15s rest.  The aim of the extra rest in the middle is to allow you to recover a bit and swim each 200m faster than the previous one.  James Guy won his 200m freestyle gold in a stunning 1:45.  I don’t expect anyone to get near his time on Saturday but do try and swim each 200 in the same overall time when the extra 5, 10 or 15s rest is added in, meaning you will have to swim 5, 10 and 15s faster on each swim to keep the total swim + rest time the same.

I am looking forward to seeing a pool full of aspiring James Guys and Katie Ledeckys on Saturday!


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