Help with weekly plan and questions on USRPT

[sunny pajamas]

Hey everyone, not sure if this site is still active but I will give it a shot.

I am a high school swimmer looking to get into USRPT, I have read Dr. Rushall’s guides and have a good understanding of it. I have done traditional training most of my life except for a few select times where I was able to practice by myself and try out USRPT. I am planning to go full USRPT when I have the opportunity to train by myself this summer. I mainly have a few questions:

1. Is it okay to specialize in a few events? My primary events are the 50/100 of breast and free. If I only train for those events, is it better because I am more focused or am I missing out on being more rounded from swimming other strokes? Basically, should I train other events like 200 free, 100 fly, 100 back, and will that improve my main events? Traditional coaches would say yes, but the principle of specificity says otherwise? I do believe that training 200s of the same stroke definitely helps the 100, but not sure about different strokes. When I read the guide, Rushall’s plan had every single event, with doubles on multiple days. I am pretty busy and want to have the most focused training plan.

2. IF it is okay to only train for a few events, how many days per week? I can’t be doing hard breaststroke sets every day. Maybe I need to experiment? Here is a basic plan I was thinking of (If it is okay to only do a few events of course):
Monday – 20×50 200 breast pace, 50 free work
Tuesday – Off or easy aerobic
Wednesday – 20×25 100 breast, skill work
Thursday – Off or easy aerobic
Friday – 20×25 100 free, UW work
Saturday – 12×50 100 breast or free alternating every other week, then 50 breast and free work
I would also probably be doing starts every day.

3. I also want to know your guy’s thoughts on gym and power (chutes, towers) training. I still can’t wrap my head around how he says it’s unnecessary.

Thanks a lot for reading, I look forward to talking more about USRPT!

[Francisco Navarro Molina]

Hi, Sunny:

1. No, you don’t need to train for other events. Just for the ones you want to compete in.
Some people think you should train for the next event up, but that doesn’t make any sense.
How would you train for the 1500 metres if there isn’t a longer event?

2. For a full training plan, get in touch with me via Instagram (@paconavarro_personalcoach)

3. Yes. You can add strength and power training, but not in the traditional way (bodybuilding).
There is a specific type of resistance training suitable for the USRPT.
Get in touch with me via Instagram (@paconavarro_personalcoach)

Kind Regards

[Author]

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