[Aleksswim]

Brent Rushall: “An immediate total change is unwise because the energy capacities developed in traditional training only partially transfer to USRPT. Traditionally-trained swimmers have difficulty in coping with
a full USRPT program. The best alternative would be to introduce USRPT incrementally to replace traditional training items.”

1. In the first week, program one USRPT set per session.
2. In the second week, program two USRPT sets for half the training sessions and one for the remaining sessions.
3. In the third week, program two USRPT sets for all training sessions
4. In the fourth week, program three USRPT sets for half the training sessions making them the only serious content in those sessions.
5. In the fifth week, program three USRPT sets for all sessions. If fatigue appears to accrue over the first several days, introduce skills training (e.g., turns, dives, double-leg kicking) as lower stress time-consuming relevant activities as replacements for some of the
USRPT sets.
6. From the sixth week on, dedicate the whole program to three or four USRPT sets per session with skills training spread throughout the week.

Rushall: “The introduction of USRPT experiences to replace traditional training activities should be gradual but the progress of swimmers during the allocated time will be quite variable. The coach will have to accommodate those who tire easily as much as those who are not challenged enough in the initial introductory attempts.”

[Aleksswim]

I think your introduction to USRPT is too demanding for your kids. If you keep with these number of reps after a few days they will be completely exhausted.
Dr Rushall has anticipated this situation and proposed a protocol to introducing kids to this type of training.

I think the number of repetitions should be reduced and first find out what the are the right target times for each kid individually and then gradually increase number of repetitions.
Start from the block in set of 50’s is not connected with situation from particular 200 m race. There is only one start from the block and three underwater works.
It takes up to mimic the situation in specific disciplines, which means do perfectly every underwater from the wall.
Also, the rest of 20 seconds should be used to maximized preparation for the next repetition (which includes trainer’s suggestions for technique corrections)

[Aleksswim]

Crmejean, based on my experience, two days out of water is too long break between sessions.
For these two days off (passive recovery) body (and mind) forgets new set standards and require new adaptations of two days. Most swimmers, after such a “holiday” complained that they feel pain in muscles and they are sluggish.
Why this is so I don’t know. I have no scientific evidence for my claims.
I would like someone to explain to me why this happens, but on a scientific basis.
When you notice that your swimmer is tired during the week (because of the training or activities outside the pool) give him/her a day off. For fast swimming , swimmers must be rested to the extent that they do not feel any physical or mental exhaustion.
I think that your playing with scheduling is good thing but only for the purpose of swimmer’s recovery.
We need a fresh and rested swimmer in training. There is no quality USRPT set without that.

[Aleksswim]

We strictly stick with Rashall’s instructions, the only thing we’ve added is yoga twice a week for flexibility and mental balance and recovery purposes.

Since we have a national championship in July, we decided to do so in order to comprehend all the effects USRPT properly

[Aleksswim]

Comments and discussion were amazing!

It’s just a proof of existence of dogma in the world of swimming. If so in USA, the world leading swimming nation, you can imagine what it’s like in a small country like Serbia where I live?
Thanks God that there are such forums where you can talk with people who think out of box

[Aleksswim]

My fifteen year old son has started to apply the method USRPT three weeks ago. Eighty percent of the sets are 25’s and the targeted times are: 100 breast 1:04, 100 free 0:54, 100 fly 0:57 , 100 back 1:02.(all LCM)
So far, he improved all the time for 50’s (0.5 to 1 sec) and there is progress in the 100 breaststroke for 1.15 sec.
We often use three sets of 25’s with 20-24 repetitions with 1:1 rest ratio (seven sessions a week – five + two doubles).
The biggest improvement we noticed when we start the first series 25’s with stroke we swam twice the previous day.
For example:
Monday
24X25’s breast, 20X25’s fly, 24X25’s breast.
Tuesday
20X25’s breast, 24X25’s Back, 24X25’s free.
In the first series of breast on Tuesday, the breast times was faster than the the previous day.
In my opinion it is necessary to repeat part of what we swam the day before in order to neuromuscular system remembers the new load level

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