coachroy
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Coaches, I have found a way to simplify the workout logs for USRPT. When kids are in the gym, they use their own training logs to list their weight lifted, reps, etc. and it is on them to log their results. Finding a way to do this from the water is a challenge but I recently found the website, “write in the rain”. I ordered the waterproof paper and printed my forms on those and now they can hop out and post their 1st miss, total reps, time, etc. and I have a sheet to use for my data. Each kid has their own log.
It really does work, even writing underwater:)
Check out the website at: http://www.riteintherain.comGood luck!
Coach RoyI’ve been experimenting with those and trying to stay with the USRPT format.
This is a set we did this past Saturday:
40 x 25’s
10 reps fly
10 reps back
10 reps breast
10 reps free
R:30
Then we did turn transition work at RP.Sometimes I do 50’s with fly to back, back to breast, breast to free and do for example:
40 x fly/back & 200RP (I have them use 200 ind. stroke racepace times since those are close to 200IM RP times).For those that do not really have enough “real” times and early in the season (Like right now), I allow them to take the first 5-6 to establish a race pace or tell them to add 3-5 seconds on their best 200 time then get the 25 split.
Early in the season I think they need to find success and get back into the sets, so I will do this for about one month before demanding real race pace times. Also, make sure they do about 5x the swim distance before stopping. To help with that I tell them to do 20 before they even start counting misses, just to be sure we have a training response in the early season.
They seem to like the change of pace with these IM sets but I do think that they get most of their IM training while doing the 200’s of each stroke. This serves as more a transition practice and race pace turns, etc.
Hope that helps.
RoyThanks!
Well, in a perfect world, I would try and get at least 3 per week and do that with the “favorite” strokes and distance (100’s and 200 free). The distance events may suffer a little, however, I think that the 200’s help with that anyway and the 400IM, 500 and mile I saw some of the earliest success (surprised me). Even one of my 400IM swimmers dropped 10+ seconds at zones and hit a 5:19 and the rest all dropped decent times (5-20 seconds) early in training and at the end.
The 200’s do seem to help distance events and I don’t always mind that swimmers have to do a off event workout. I think that the change is healthy mentally and physically on muscles worked.
In the end, staying consistent is very important each week in doing USRPT and then focusing on an event or two in practice for a meet seems to build confidence. For example, if a swimmer is doing a 100 free and 200 fly as a priority at a meet, that week I may and try and get them at least once or twice to do those events at RP even if not scheduled.
RoyHey drpaul, this is my basic plan which covers two weeks. I try and always add some start work and turn work as well. We train approx. 90 minutes with USRPT except on Tuesday and Thursday where we do some strength and mobilizing training. Those days I have about 1 hour in the water. Also, we follow the 30 rep plan for 100’s and 40 rep plan for 200’s and do mostly 25’s. Of course, our goal is not to be able to finish the 30 or 40 reps as failure is adaption but you need 5-6x the race pace distance for that.
I used USRPT this past summer and had great results at zones, the best we ever had.
Hope this helps and would be happy to answer anymore of our team training.
PS: We attempt 2-3 race pace sets per day and sometimes I put distance guys in one lane and sprinters in a different lane, that’s why there is more than three each day listed.
Roy
Colorado Torpedoes Swim Team
