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Thread: USPRT Workouts?

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    USPRT Workouts?

    Any discussion about adding a new category to your online workouts? Great article in the March-April 2019 Swimmer edition about the success of USPRT. As the writer Jim Thornton wrote: "Perhaps it's time to look into yet another protocol. Masters-USPRT." Perhaps it's time to add it to your online workout section!!!!!

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    Re: USPRT Workouts?

    Would love this! I bumped an old thread on this recently to see if anyone was interested. I am doing USRPT and really enjoying it and look forward to seeing what I'm able to do with it over the next year or so!

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    Very Active Member miklcct's Avatar
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    Re: USPRT Workouts?

    Quote Originally Posted by JSC910 View Post
    Would love this! I bumped an old thread on this recently to see if anyone was interested. I am doing USRPT and really enjoying it and look forward to seeing what I'm able to do with it over the next year or so!
    I'm also doing USRPT sets of 50 m as well and seeing some progress. Hope it can translate into race performance afterwards.

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    Very Active Member JPEnge's Avatar
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    Re: USPRT Workouts?

    Quote Originally Posted by miklcct View Post
    I'm also doing USRPT sets of 50 m as well and seeing some progress. Hope it can translate into race performance afterwards.
    Lol wat? I thought you were aiming for a 5k!
    400 IMer/200 backstroker in another life, now sprinter/breaststroker... Yeah, I don't know how that happened either!

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    Very Active Member Glenn's Avatar
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    Re: USPRT Workouts?

    Quote Originally Posted by JPEnge View Post
    Lol wat? I thought you were aiming for a 5k!
    Most people would say the same thing...but USRPT is all about race pace. All you do is race pace, no pulling, no repeat 500s just race pace. I started USRPT full time in 2014 with the idea of breaking the 400 freestyle record. All I did was 50s at my 400 race pace. I broke the record twice five months later.

    Training for the 5k you can do race pace 50s, 75s and 100s.
    Glenn Gruber

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    Very Active Member JPEnge's Avatar
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    Re: USPRT Workouts?

    Quote Originally Posted by Glenn View Post
    Most people would say the same thing...but USRPT is all about race pace. All you do is race pace, no pulling, no repeat 500s just race pace. I started USRPT full time in 2014 with the idea of breaking the 400 freestyle record. All I did was 50s at my 400 race pace. I broke the record twice five months later.

    Training for the 5k you can do race pace 50s, 75s and 100s.
    Trust me, I know what USRPT is. It is not going to get a total beginner ready to swim an open water 5k.
    400 IMer/200 backstroker in another life, now sprinter/breaststroker... Yeah, I don't know how that happened either!

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    Very Active Member miklcct's Avatar
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    Re: USPRT Workouts?

    Quote Originally Posted by JPEnge View Post
    Trust me, I know what USRPT is. It is not going to get a total beginner ready to swim an open water 5k.
    I am totally ready for the 5 km distance, totally ready for open water and totally ready for the temperature - I have done a 3.7 km race last year before at the same place, and I swim about 3 km with the OW group in my city every week, and swim about 12 - 15 km total a week - the ONLY problem I have is my speed so I now refrain from adding mileage further but do USRPTs instead.

    I think USRPT works on me because it forces me to use the best technique I have got in order to make the target time at race pace (the idea of specificity), which no other kind of training provides these stimulants.

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    Very Active Member __steve__'s Avatar
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    Re: USPRT Workouts?

    Quote Originally Posted by ddw3110 View Post
    Any discussion about adding a new category to your online workouts? Great article in the March-April 2019 Swimmer edition about the success of USPRT. As the writer Jim Thornton wrote: "Perhaps it's time to look into yet another protocol. Masters-USPRT." Perhaps it's time to add it to your online workout section!!!!!
    I was surprised to hear sprinter, Doug Martin added it.

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    Very Active Member JPEnge's Avatar
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    Re: USPRT Workouts?

    Quote Originally Posted by miklcct View Post
    I think USRPT works on me because it forces me to use the best technique I have got in order to make the target time at race pace (the idea of specificity), which no other kind of training provides these stimulants.
    Which means it's a really fantastic way to drill in bad habits if you haven't learned repeatable correct technique yet.

    Quote Originally Posted by __steve__ View Post
    I was surprised to hear sprinter, Doug Martin added it.
    Seems perfect for someone like him - drop-dead sprinter in his 60s, I'm sure he has to make the most out of his top end efforts training.
    400 IMer/200 backstroker in another life, now sprinter/breaststroker... Yeah, I don't know how that happened either!

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    Very Active Member Calvin S's Avatar
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    Re: USPRT Workouts?

    Quote Originally Posted by __steve__ View Post
    I was surprised to hear sprinter, Doug Martin added it.
    I'd make a comment on Doug's training habits (since we share the same pool), but I'm sworn to uphold the veil of secrecy surrounding them.

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    Very Active Member Glenn's Avatar
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    Re: USPRT Workouts?

    Quote Originally Posted by miklcct View Post
    I think USRPT works on me because it forces me to use the best technique I have got in order to make the target time at race pace (the idea of specificity), which no other kind of training provides these stimulants.
    You are RIGHT on with what you have said here! Excellent!

    There are only three aspects of swimming that are important, the first and most important is technique, the second in importance is the mental aspect of our sport, i.e., the self talk part and the race strategy part etc. The least important is conditioning...but that is the one most swimmers and coaches put emphasis on. That is not to say that conditioning is not important, of course it is, but the first two are more important (yes, I know this goes against what most coaches preach).

    The only way to make your target time in USRPT is to concentrate on technique especially when the set begins to get very hard and you feel you cannot make another repeat. I have several strategies I use when I get to that part of the set. One thing I do is go into fourth stroke breathing on the second length of the 50, that usually will get me a few more repeats at my target time.
    Glenn Gruber

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    Very Active Member JPEnge's Avatar
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    Re: USPRT Workouts?

    Gonna be honest here, I think saying "the least important [aspect of swimming] is conditioning" with respect to someone that wants to be a marathon swimmer is way off base.
    400 IMer/200 backstroker in another life, now sprinter/breaststroker... Yeah, I don't know how that happened either!

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    Very Active Member Glenn's Avatar
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    Re: USPRT Workouts?

    Quote Originally Posted by JPEnge View Post
    Gonna be honest here, I think saying "the least important [aspect of swimming] is conditioning" with respect to someone that wants to be a marathon swimmer is way off base.
    My saying that conditioning is least important may sound like I am saying that conditioning is not important. That is not what I am saying. I am just ranking the three important parts of swimming...kind of like saying $1,000,000 is what I would like to have and $999,999 is the next best amount to have and $999,998 is the least best amount to have.

    Being efficient (i.e., good technique) in the water particularly when swimming long distance is even more critical because poor technique over a long distance adds up to a poorer outcome. Compare a swimmer competing in the 1650 doing efficient turns i.e., straight into the wall and straight out again, with someone who essentially goes down one side of the lane and comes back on the other side of the lane, almost circle swimming. That swimmer will swim more than 1650 yards and have a poorer outcome than the swimmer doing turns correctly/efficiently.
    Glenn Gruber

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    Very Active Member SwimDogs's Avatar
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    Re: USPRT Workouts?

    Hey Glenn! Hope all is well with you in SoCal!

    Unfortunately, I'm training for a 26.4K open water swim this summer, and I do 600-yard repeats trying to hit EXACTLY 8 minutes, on an 8:20 interval.

    I consider that USRPT. Just curious if you would agree?

    And...Hey, Jeff! Looks like you're swimming VERY fast. Good luck in Mesa (I thought I saw that you were going).

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    Re: USPRT Workouts?

    This has taken some interesting turns! For me- former college swimmer and super out of shape with thoracic outlet issues, USRPT 2-3x week has been a nice way to get in a little bit of shape. I'll see how mesa goes. I'm really only able to do 1-2 of the sets each workout, no way could i do 3. My guess is that I'll be able to complete my chosen events at the pace I've trained for but there will be no "surprise drop" like in big meets of my younger years I'm not sure, but I think I'll stick with usrpt after mesa but add in a traditional workout a few times a month to mix it up.

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    Very Active Member Glenn's Avatar
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    Re: USPRT Workouts?

    Quote Originally Posted by SwimDogs View Post
    Hey Glenn! Hope all is well with you in SoCal!

    Unfortunately, I'm training for a 26.4K open water swim this summer, and I do 600-yard repeats trying to hit EXACTLY 8 minutes, on an 8:20 interval.

    I consider that USRPT. Just curious if you would agree?

    And...Hey, Jeff! Looks like you're swimming VERY fast. Good luck in Mesa (I thought I saw that you were going).

    Wow, 26.4K... I don't do that in a month! If you are going to failure on your 600 repeats I guess that could be considered USRPT!

    Best of luck.
    Glenn Gruber

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    Very Active Member Glenn's Avatar
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    Re: USPRT Workouts?

    Quote Originally Posted by JSC910 View Post
    This has taken some interesting turns! For me- former college swimmer and super out of shape with thoracic outlet issues, USRPT 2-3x week has been a nice way to get in a little bit of shape. I'll see how mesa goes. I'm really only able to do 1-2 of the sets each workout, no way could i do 3. My guess is that I'll be able to complete my chosen events at the pace I've trained for but there will be no "surprise drop" like in big meets of my younger years I'm not sure, but I think I'll stick with usrpt after mesa but add in a traditional workout a few times a month to mix it up.

    Good for you!

    First, when I started USRPT full time 5 years ago, no way could I do more than one USRPT set a day. Now I can do three sets, but not everyday.

    In terms of a drop in time, you can expect a small drop at a meet like Mesa because it is a focus meet and you are shaved and focused. But the thing about USRPT, if done correctly (and not everyone does it correctly), is that because you are doing race pace swimming everyday (hopefully) that you are always ready to race.

    The story I like to tell about this is that when I started training with USRPT in September of 2014 I did not know how it would work out. At a meet in my home pool that February, which I had swum in for several years, I would usually swim the 200 free and go about 2:09. By Nationals in April or May I would go 2:05 or so (in 2013 as a 63 year old I went 2:05.97). But in 2014, as a 64 year old at the February meet I went 2:03.35...at that point I knew that USRPT was working for me. At Nationals that year, also at 64, I went 2:02.26.

    Again, I was training exclusively USRPT and doing it 5 times a week.
    Glenn Gruber

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    Re: USPRT Workouts?

    Quote Originally Posted by Glenn View Post
    Good for you!

    First, when I started USRPT full time 5 years ago, no way could I do more than one USRPT set a day. Now I can do three sets, but not everyday.

    In terms of a drop in time, you can expect a small drop at a meet like Mesa because it is a focus meet and you are shaved and focused. But the thing about USRPT, if done correctly (and not everyone does it correctly), is that because you are doing race pace swimming everyday (hopefully) that you are always ready to race.

    The story I like to tell about this is that when I started training with USRPT in September of 2014 I did not know how it would work out. At a meet in my home pool that February, which I had swum in for several years, I would usually swim the 200 free and go about 2:09. By Nationals in April or May I would go 2:05 or so (in 2013 as a 63 year old I went 2:05.97). But in 2014, as a 64 year old at the February meet I went 2:03.35...at that point I knew that USRPT was working for me. At Nationals that year, also at 64, I went 2:02.26.

    Again, I was training exclusively USRPT and doing it 5 times a week.
    Thanks! I did respond on the other thread but I've been so pleased to be able to do an efficient workout, often <2k yards and be able to pop out a decent 100FR for where I am at age, fitness and mobility/health wise. I am hopeful to pull together a successful meet in AZ and then really look forward to 2020.

    Question: did you feel like you got stronger more quickly with USRPT? I definitely feel like I've put on more muscle and am able to get away with nutritional indiscretion WAY more than when I would do steady state cardio like run/bike or other things over the years.

    Anyway, I am a fan. Next will be adding a tempo trainer and getting someone to look at my stroke/technique (which is circa 1997).

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    Re: USPRT Workouts?

    Quote Originally Posted by Calvin S View Post
    I'd make a comment on Doug's training habits (since we share the same pool), but I'm sworn to uphold the veil of secrecy surrounding them.
    Without unlocking this veil, could you go so far as to mention if training, compared to blogs few years back, has changed somewhat, moderately, a lot, or something else?

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    Very Active Member Calvin S's Avatar
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    Re: USPRT Workouts?

    Quote Originally Posted by __steve__ View Post
    Without unlocking this veil, could you go so far as to mention if training, compared to blogs few years back, has changed somewhat, moderately, a lot, or something else?
    I wasn't aware that he blogged his workouts, so I can't say what that content looks like versus what he does now. I can say that I rarely see him do any more than 50 yards straight, but again my view is mostly from in the water while I am working out! He does A LOT of stretching. Sometimes he has arrived on deck right after I have started my warm-up, and I'll be halfway through my main set and he still hasn't gotten in the water. Just stretching out on the deck!

    EDIT: I should amend my comment about only seeing him do 50s. Looks like the last time we worked out together was Friday, August 17, 2018. We did the a set of 75s. Workout is here:

    http://forums.usms.org/entry.php?42438-Friday-8-17-18

    I know Doug likes his breath control sets!

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