billratio
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I’ve only started recently but we are only using kickboards during recovery. Otherwise we have only been doing USRPT sets and skill work (starts, turns, underwaters).
I feel like dryland is where most people question Dr. Rushall. I have seen a lot of people who have seemed to improve a lot because of dryland but I’ve also seen people who don’t seem to be helped at all by it. For the older males it has seemed to be beneficial but all I have is anecdotal evidence.
"Most people have the will to win. Few have the will to prepare to win."
Sam,
Isn’t it tough to go from the blocks every repeat if they are only getting 20 seconds rest?"Most people have the will to win. Few have the will to prepare to win."
I loved that rant, oldschoolc. I’ve heard the “Tom Jager’s first Junior National time was in the mile” story way too many times. I’ve even told it to others thinking it meant something. As if training for the mile when he was young is what made him one of the greatest 50 swimmers ever. I doubt it.
"Most people have the will to win. Few have the will to prepare to win."
Thanks for all the info. It is very helpful.
If you have the time could you post what an entire workout for one day looks like for you? If you are on a day moving from 100 to 200 free does that mean you do more of the 100 work or just that you are starting with the 100 and still do the same amount as a 200/100 day?
My initial setup was to do…
Monday – 500fr,200stroke,100free
Tuesday – 200fr, 200focus event, 100stroke
Thursday – 100fr, 200stroke, 500free
Friday – 100stroke, 100 focus event, 200frSo far I have just had one specific set for each event. Have just done 25s for the 100s and 50s to train the 200s. How important do you think is it to have then train 50s at 100RP or 75s at 200RP?
They are doing really well with it so far and don’t seem too be getting bored yet. I’m only a week and a half in though. Is there anything wrong with this setup? Is it bad to train 3 events on one day?
"Most people have the will to win. Few have the will to prepare to win."
My question might not have been clear. Do they just have to “show mastery” over the 500free sets to achieve their 500 free time or does the master have to be over everything? It just seems weird to me that being able to complete 60% of their breaststroke sets would be relevant for freestyle performance.
"Most people have the will to win. Few have the will to prepare to win."
That is helpful. This is all super interesting.
One more clarification on the 60% thing. Are you saying they have to hit 60% of everything for the week or just 60% of their 500free race pace sets in order to achieve their 500RP in a meet?
You say you offer the same set three different times per week. And I think you said earlier that you do 3 sets per day, 6 days a week. So do most of your swimmers train for 6 different events? Does every week look pretty much the same for your team as far as the USRPT sets?
"Most people have the will to win. Few have the will to prepare to win."
Thanks Greg and Oldschool for the responses. I agree with Greg, I’d love to hear your input on some other topics.
Oldschool, when you say that if they can achieve over 60%, are you referring to the specific set or the entire week’s offered yardage. So I’m asking if a swimmer can complete 15 of the 24×50 at 200 RP, does that mean he will likely be able to swim that RP in a 200 in a meet? I’m just curious because if you’re meaning to 60% of offered yards, wouldn’t it mean for someone offering less yardage in a week that they’d have to complete a higher percentage?
You may have mentioned it already but are you coaching a club or high school team? How many events does your typical swimmer train for?
"Most people have the will to win. Few have the will to prepare to win."
Greg, how many coaches do you have on deck for 55 girls? I’m assuming you’ve had better results with USRPT. Have they been a lot better or is the main benefit that you don’t have to put in the crazy yards of TT?
How do you set up the training? Does everyone do the same things or do they train for specific events?
"Most people have the will to win. Few have the will to prepare to win."
I’ve only started USRPT recently. Right now we’re offering 10,200 yards per week. That’s in 1.5 hours a day 4 days a week. I’ve been recording how much they complete at RP but so far it has varied greatly by swimmer.
Out of curiosity. How many hours are you practicing a week to get to 14,900 offered?
"Most people have the will to win. Few have the will to prepare to win."
I haven’t been doing it long enough to taper yet. Just curious if you’ve both seen Dr. Rushall’s article on peaking and if so, why haven’t you tried that method?
http://coachsci.sdsu.edu/swim/bullets/45d%20PEAKING.pdf
"Most people have the will to win. Few have the will to prepare to win."
I think a lot of people lump them together. I think the way some people do certain HIIT sets make them similar to USRPT. But that doesn’t make all HIIT USRPT or all USRPT HIIT. The problem is when people assume USRPT is done at maximal effort. Race Pace doesn’t always mean maximal effort. That is a big difference.
I have another question. The article said “HIT group only performed ~6,500 yards of high speed training a week. To note, this volume is far less than advocated by USRPT.”
So how much race pace yards per week is recommended in USRPT?
"Most people have the will to win. Few have the will to prepare to win."
I’m pretty new to coaching USRPT but I haven’t found the large repeat numbers to be depressing my swimmers. I think it’s just important to make sure they understand how it works and that success doesn’t mean completing all the repeats.
"Most people have the will to win. Few have the will to prepare to win."
If you only starting doing it recently it is understandable that they wouldn’t make it very far. Rushall says when you are transitioning to USRPT you can start at a little slower than race pace (one or two seconds?).
I don’t think it really matters what number you set when doing 200 RP 25s. It should just be a number where they will all eventually fail.
Rushall says to do 40×25 for the 200 and 30×25 for the 100. If they are able to complete 40 at RP then they should be doing a faster RP.
"Most people have the will to win. Few have the will to prepare to win."
Hello, I’m another Bill. I’m an assistant coach at a small club in MN. My head coach has given me permission to do 100% USRPT this season with my group. First practice was yesterday and my swimmers seemed to catch on fairly well. It was hard for some of them to always know what their time was. Hopefully it’ll get easier as they go.
Do any of you have experience with clocks that would make it easier for the swimmers to keep track of their times when we are using an interval like :55? I don’t want to have to read times all practice. I’d prefer to watch them swim instead. 🙂
"Most people have the will to win. Few have the will to prepare to win."
