Personal USRPT Tracker

[SwimVegas]

I will be logging my personal progress under a USRPT system in this topic. I have been out of the water for training purposes for about 6 months, and it has been 2 years since I swam competitively. I am looking to log 4 – 5 practices a week, starting at about 40 minutes this week and increasing time to 80-90 minutes by week 4.

I will complete one week of “EZ” USRPT practices focusing on a 500 time of 5:40. Week 2 I will introduce 200 free sets with time of 2:10, 100 free sets with time of 1:00, and 100 back sets with time of 1:10. These are all times I believe I can swim right now w/o training. Week 3 I will introduce 50 free training with time of :26. I will also do a 2 day mini taper in week 3 and have a time trial day consisting of 100 free & 100 back.

Stats:
24 y/o male
Swam USS from 7 – 16, HS 4 years, NCAA D3 swimming & water polo
Best times from college-
50 Free: 22.38 (December 2012)
100 Free: 48.39 relay split (December 2012)
100 Back: 56.05 (December 2012)
200 Back: 2:01.50 (December 2012)

Day 1:
9×50 (3x swim, drill, kick) warm up round 1 EZ – round 2 mod – round 3 build
USRPT- 500 Free — 40×25 w/flip @ :30 hold 17s (Day 1 I wanted EZ so I did 500 pace)
-This was incredibly easy. Tomorrow I will do 20×50 @ :55 trying to hold 34.
Cool down- 6×50 mixed focusing on perfect stroke free & back
Total Yardage- 1750
USRPT Yardage- 1000

Day 2 workout:
9×50 3x(swim, drill, kick) round 1 ez – round 2 mod – round 3 build
USRPT – 500 free – 20×50 w/flip @ :55 hold 34
6×50 mixed perfect stroke free/back
Total Yardage- 1750
USRPT Yardage- 1000

[SwimVegas]

I modified the workout posted above a bit
Day 2 workout:
2×150 (100 free + 50 back) #1 moderate #2 build the 100 + build the 50
USRPT – 500 free – 20×50 w/flip @ :55 hold 34
4×25 push off to float + ez kick
1×50 EZ free swim
4×25 backstroke drills (double arm + 6/6)
USRPT 2 – 100 Back – 20×25 @ :30 hold 17
4×25 push off to float + ez kick
4×25 assorted swim
2×25 perfect stroke back + free

Total Yardage- 2300
USRPT Yardage- 1500

Set 1: I successfully made 16/20 (missed 2 intervals + 2 50’s rest after each miss) at 34s with a flip. It is hard for me to judge speed right now as I had several at 31/32 seconds. I’m not sure if I could do a full 500 at that pace though only making 16 of 20.
Completed 800 yards at race pace.

Set 2: Backstroke felt terrible as my under water fly kick is awful and my pull seemed real weak. I wasn’t getting the DPS I would like. I made 14/20 (missed 2 intervals + 2×25 rest after each). I think I should have made 17/20 but on my 2nd miss I wasn’t focusing and went real slow for some reason. I definitely think I could go ~1:08 in the 100 back right now. The pace didn’t feel fast. I think I was just tired from the 50’s.
Completed 350 yards at race pace.

I’m not sure if I’m going to have time/energy for a practice tomorrow as I’m taking a friend to the airport and trying to play some water polo tomorrow night.

Day 3 Workout:
2×150 (100 free + 50 back) #1 moderate #2 build the 100 and build the 50
USRPT 1 – 200 Back – 20×50 @ 1:00 hold 37/38s (200 back est. time 2:30)
4×25 push to float + ez kick rest :05
8×25 alt drill/swim free rest :05-10
USRPT 2 – 100 Free – 20×25 w/flip @ :30 hold 15s
4×25 push to float + ez kick rest :05
8×25 alt drill/swim any stroke
Total Yards: 2400
USRPT Yards: 1250

[billratio]

What are you using to keep track of your times?

I made a comeback 5 years after finishing college swimming. I think you’ll be surprised at how well you do if you keep at it.

"Most people have the will to win. Few have the will to prepare to win."

[Author]

Posts