Hello 13U Athletes
The USRPT sheet is available to download here.
It is up to you to download and complete this sheet in order to advance your training. We will start this training the week of November 8, 2021.
As a reminder, this is how you use the sheet.
Let’s take a sample set of 30 x 25. All 25s will be swum at race pace for a 50m FR sprint (we will expand this training for other strokes and distances in the weeks to come).
So, if SWIMMER A swims :40 for a 50m sprint, their target times will be as follows –
- Repeats will be on :40s for every 25m (CYCLE TIME)
- Target time will be :20s for every 25m – the swimmer is responsible for capturing their own time (TRAINING TIME)
If SWIMMER B swims :50 for a 50m sprint, their training times will be as follows –
- Repeats will be on :50s for every 25m (CYCLE TIME)
- Target time will be :25s for every 25m – the swimmer is responsible for capturing their own time (TRAINING TIME)
You will be placed in lanes with swimmers on the same CYCLE TIME. It is very important to leave 5 seconds after the swimmer in front of you.
The Importance of Failing
The most important part of USRPT training is failure. If you miss your TRAINING TIME, you must be honest with yourself and skip two 25m swims. You also must record the first time that you fail in the training sheet. The goal is to improve upon the first time that you failed to reach your TRAINING TIME.
If you do manage to make all 30 of your swims under the TRAINING TIME, your coaches will adjust the training time in discussion with you.
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