Reply To: Workouts
Two (or three) sets are preferred in my opinion. Depends on what you are training for and how close to the meet you are.
Regarding technique, you should be incorporating this into you USRPT sets. If you want to swim fast with technique, then you need to train fast with technique if you are doing technique sets at less than race pace, you are developing incorrect neuromuscular adaptation.
Just my $0.02. Good luck. Keep doing USRPT. You will get faster. Guaranteed.