# Reply To: Longer rest intervals

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BINGO! Now we’re cooking with gas! You’ve established a program to work off of which is USRPT. You know it works and have had good results and now you can start to “tweak” it a little. If your hunches don’t pan out you just move right back to USRPT and no one is the wiser. That’s how systems/theories move forward.

You will get no argument from me on the fundamental principles of USRPT. Dr. Rushall has done a ton of work for swim coaches if they would just stop and think about.

The key I think is race results to the sets. If you notice that “n x 25 on 1:00” doubled is the time +/- .2 equals the first 50 of their 100, then you have something. Maybe you look at “n x 50 on 2:00” and notice that comes pretty close to the back ½ of their 100. Maybe you notice that “n x 50 on 1:00” is the rough average of 50s 2, 3 & 4 of a 200. All of this will have a certain standard deviation and you just have to look at it and say 34.67 race result and a 34.13 training pace. You’re pretty dang close. You can use this information in so many ways to help the swimmers understand why it is important to hold pace and make more. It creates numerous teachable moments.

Say, you look and see that we’re not taking out the 200 fast enough. But you know that they may have a hard time swimming a high number of “n x 50 on 2:00” might take “n x 50 on 2:00” divide it in half and have them swim 25s on :40, maybe 12-16 and see what happens.

Side note. I’ve moved from club coaching to college and interesting you mention swimmers being sore. The first week I had the kids doing this some of the comments were, “I’ve never been this sore from swimming. But it feels good”.

Let us know how it goes,

oldschool

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