We have dabbled a bit with Ultra-short Race-pace Training (USRPT) this past high school season in Florida. I feel like we are still in an experimental phase right now with it, to see if its something that works for us.
So this workout is a small example of what we are doing. I read all the articles on this type of training and found that the constant repetition of short bursts became kind of monotonous for our swimmers, so I decided to put a little twist on them. I also still wanted to maintain drill work and some aerobic base. Not quite 100% USRPT, but this worked out great!
1 x 200 Choice 3:30
1 x 100 Choice kick
1 x 200 IM Drill 3:30
15 x 100 Free with Stroke Max Anti Paddles 1:40
8 x 25 Free @100 RPT :30
1 x 100 Kick FAST! 1:30
1 x 75 Free FAST! from a dive 1:15
1 x 75 EZ 1:30
1 x 100 Free with Anti Paddles1:45
1 x 200 warmdown
WORKOUT TOTAL: 5400
Further Reading on USRPT:
- Understanding a USRPT set by Brent S. Rushall, PhD
- Adapting to the USRPT Format by Brent S. Rushall, PhD
- USRPT and Traditional Training Compared by Brent S. Rushall, PhD
This free workout was provided by SouthWest STARS Head Coach Justin Correia.