[Evg]

Hi pault1607,

Have you read the USRPT step by step guide? (https://coachsci.sdsu.edu/swim/bullets/47GUIDE.pdf)

From what I remember, when training the 100m the main sets has to be done on 25’s and reraly 50’s
for example 30×25 and 20×50, but I think if you just start it can be less – 20×25 per set maybe enough.

I’m assuming that it will be better for him to be able to do, say 20 reps at 13.5, than 40 at 14.0? yes its better, because the closer the time to the race pace time the better.

But remember that the main emphasis should not be on the number of reps but on failing. after 3 failures or 2 consecutive failures the set is over. So if he accomplished 40 reps without failing that not considered a good USRPT set.

But if for example he did 8 reps until first failure (the rest after a failure should be longer then the 15 sec rest between reps, like..40-60 sec ) then another 6 until another failure and then another 4.. in total 8 + 6 + 4 = 18 reps with race pace time. That’s a good set even though that was only 18 and not 30.
You can stick with the same time until he can do 30 reps (with 1 or 2 non consecutive failure is ok) before you drop the target time.

In addition it maybe good for him to work on sprint USRPT for training the 50m free which is also beneficial for the 100m , you can read about it here:

https://coachsci.sdsu.edu/swim/bullets/56USRPT50m.pdf

You will see that his 25 time will reduce drastically after doing sprints of 15/25 all out with full recovery for the whole session until time failure.

Also be aware that drop in time mainly comes from technique improvement and not from conditioning, I don’t know what is your level of understanding of swimming technique and particular freestyle, but I would suggest you and also your son (it is very important that the swimmer will have a good understanding of all technique aspects) read and understand all the technique details and how to work on them (technique micro-cycles).

A SWIMMING TECHNIQUE MACROCYCLE by Brent S. Rushall
http://brentrushall.com/macro/index.htm

[Evg]

Thank you Ryanupper for this info.
Thanks Marlin, Story of Steve really inspairs. and good to know that you also doing USRPT and competing at this age, where I live (Israrl) there are not many, maybe only me.
Yes breaststroke technique is the most complicated in my opinion and happened many times when I was trying to go faster and put more effort but only got slower. With time I’ve learned to pay attention to technical details and not to rush the stroke.

After today’s traing. I did 50s and 25s for the 200. Im thinking to stop with the 200 and train only the 50 and the 100 race.
First, I dont really like the 200 and second more important, when I do a slower than 100 pace it feels like the technique is not the same and strugling holding times. Maybe because I engage less muscles or somthing. Or maybe should I swim the 200 at 100 pace.

So maybe it will be more efficient for me only to train the 50 and 100 paces.

Another thing, I read a bit about drop dead sprinters and I started to think maybe Im a one. I was always pretty good at sprints and at traditional workouts always slower then everyone else, probably had no energy and slow fibers for those slow long swims. Also my muscles are bigger then others, idk if its relates.

Anyway Idk if it my shape now but I think that 1 or 2 sets for a session is really enough if do my best.
At least for now.

Im thinking about doing one day a 100pace 1 / 2 sets and other day do the sprint USRPT for 50pace. Or 2 days 100 and one 50.

Thanks.

[Evg]

Hi Ryanupper,

Thanks you for all the helpfull information!
Your advices sounds really helpful and I will apply them in my workout.

About number 6. Thats a good idea,
Can you explain more about your decision to reduce target time?

Last session I was able to complete 30*25br on 17sec and ~20sec rest without pace failures but with 2 bit longer rests (had to breath).

Im already thinking lowering to 16.8 (maybe even 16.6), So you suggesting do another session on 17 with less rest (15), then start 16.8 with a bit more rest ~25-30 and gradually lower it?

Thanks,

[Evg]

You can see the image of my workout log here: https://ibb.co/eXTXqS

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