Dec 9, 2014 – Podium Swim Club – USRPT Introduction

As we usually do speed sets early in the week, I wanted to introduce USRPT into the program.

USRPT (Ultra Short Race Pace Training) is getting some excellent press, and I’m slowly building it into my program. During the introductory phase of USRPT, only one or two sets at a time can be added into the daily prescription – this is one of those days.

Typical warm up for my group, some drills (whatever was needed by the individual athlete) and a built-up set to get the HR up and ensure the athletes are fully warmed up.

The main set starts with a typical speed-based set. A 1:2 or better work-rest ratio. A nice lactate / VO2 set. After a short break, I then built in a set of 25’s on a :30 send-off. Target times were :15 or better. I won’t go into the full details of how USRPT sets are built and administered here, but there is a strict methodology to them.

After the speed set, I do change up the energy systems here and go to a more aerobic set to round things off for a few of my higher performing athletes that can handle more yardage. That last set of 100’s is / was optional for my other athletes.

Warm up:
400 choice
6 x 50 1st length drill on 1:00
6 x 75 Build 2nd length, hard 3rd length @ 1:15

Main sets:
4 x (2 x 25, 50) Max effort.
25’s on :45 – 50’s on 1:15

30 x 25 Target times :15 or better @ :30

6 x 100 Descend 1-3, 4-6 @ 1:35

Cool down:
200 choice

Workout Total: 3100

This free workout was provided by Podium Training Systems Coach Dave Burgess.


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