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I only do 4 sessions a week with each session around 3000m. We tend to do quite long warm ups but the USRPT sets we do are as suggested in the Rushall bulletins except they are a little shorter at the moment. So for 100 race pace we’re doing 16×25 and for 200 race pace we’re only doing 12×50. The intention is to build these up to maybe 20 or 24×25 and 16 or 20×50. In a session the younger ones (age groupers) do 3 sets each on different strokes but I only do 2 sets. Rest intervals are as recommended (15 and 20). Prior to trying USRPT we were doing 2 hour sessions of between 5000m and 7000m consisting of the usual aerobic, theshold, lactate production and tolerance etc.