04/16/15 Workout Recap - All About That PACE

Often times when swimmers hear they're doing series of 25s, they assume the short distance means an all-out sprint.  However, as a personal practitioner of the USRPT method, I have learned that 25s are an invaluable, measureable, repeatable distance that is very effective in conditioning the body for 100 races.  In the main set below, be careful not to go too fast in the early rounds; select a 100 race and simply divide to get a rough estimate of your 25 pace. Then, repeatedly hit that same 25 pace throughout the rounds, essentially driving the way your body feels during that distance into your muscle memory for race time.

04/16/15 - Levels 3 & 4
w/u:    200 swim
    300 (50 Free/50Back)
    200 streamlined kick on back
(700)

PS: 5 x 100 @ 1:30 OR 1:45 OR 2:00 Aerobic Freestyle Swim 

(500/1200)

MS: 
3 OR 4 Rounds of the following:
8 x 25 Free @ :30/:35/:40 - GOAL is 100 PACE!!!!!
- AFTER you’re finished with all 8 25s, GET OUT and perform 3 x :30 planks 
(:10sR in between each plank)

                +
 
8 x 50 Free @ :50/:55/1:00 (Descend 1-4, 5-8)
- AFTER you’re finished with all 8 50s, PERFORM 5 streamlined launches off bottom of the pool

(1800/3000 OR 2400/3600)


w/d: 200 Choice
(3200 OR 3800)

04/16/15 - Level 2
w/u:    200 swim
    200 (50 Free/50Back)
    100 streamlined kick on back

PS: 5 x 100 @ 2:10 Aerobic Freestyle Swim 

MS: 
2 Rounds of the following:
8 x 25 Free @ :40 - GOAL is 100 PACE!!!!!
- AFTER you’re finished with all 8 25s, GET OUT and perform 3 x :30 planks 
(:10sR in between each plank)

                +
 
8 x 50 Free @ 1:10 (Descend 1-4, 5-8)
- AFTER you’re finished with all 8 50s, PERFORM 5 streamlined launches off bottom of the pool

w/d: 200 Choice

Posted on April 16, 2015 .