Reply To: Difference in adaptation to USRPT between men and women
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Ok so I am still not explaining it well but I thought those who read both my posts would grasp what I mean, so I will break my sets down again for you guys.
When I say 400rp in a day that means it can be split up as follows,
2x200rp (can both be done in the morning or afternoon in which case only 1 swim session in the day, or it can be 200rp set morning and another 200rp set in the evening).
1×200, 2×100 ( again this can all be done morning or split however the swimmer feels best on the day)
4×100 rp set ( again this could potentially all be done in the morning depending how the swimmer feels and their other commitments at university etc. Though for this I prefer they do 2 sets morning and 2 sets afternoon).
For an example Monday morning is usually 200rp set morning, 2×100 rp set in the afternoon. The 200 and 1 of the 100s are always main and the other 100rp is choice stroke.
The 200 sets are to a max of 30x50m (in a 25m pool) the 100 sets are to a max of 30x25m. Obviously after 3 failures we stop a set or if there are 2 consecutive failures. Rest periods are 15-18sec for 100rp sets and 20 to 23sec for 200rp sets. The swimmers splits and stroke counts are all recorded and logged daily.
I hope this explains things better for you all.
I have been a coach for just over 30yrs the last 10 of which have been with international standard swimmers. I can assure you I have studied pretty much all the science behind USRPT and never go into anything bilndly. The method I am using at the moment has come from my own experience, reviewing of the science and contact and discussion with Peter Andrews following Michael Andrews plateau for the last 6 months and how they came through it to see him finally now achieving his sub 1min 100 breast in the USA Olympic qualifiers currently going on.
Please I am very interested in every ones finding in regard to USRPT as I need to sort out where my program is going for next season in prep for the world shorts and then the world longs, but dont assume I do not understand USRPT as I can assure you I do and a lot more. I work closely with a sports physiologist (my girlfriend) and performance nutritionist and we are working together to adjust the training to the best possible for my swimmers. This includes not only the full monitoring of physiological adaptation, but also the adjustment of diet to maintain body weight and muscle mass with the reduced distance in training.