What is USRPT? (Ultra Short Race Pace Training)

On this episode of #WhiteboardWednesday we are talking about Ultra Short Race Pace Training (USRPT)!
USRPT stands for “Ultra Short Race Pace Training”. The premise for this training methodology is that race-specific high intensity swimming will yield the optimal performance results and fastest times in competition. The overall goal is to simulate a racing situation in a workout to better prepare an athlete’s body for the actual race. 🏁
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[@boyanzlatarev1007]

Hi, thanks for the video on USRPT. You give a very good advice with regards to who this training maybe for. I have just learned about this training concept and have done some digging and it looks like some parts of this explanation seems to contradict quite substantially the main concept of the USRPT training I learned from a presentation by Mr. Andrew on the topic. The main points are: 1. The goal time should be taken from the current best time - the reason for that is that the swimmer should be able to swim a full set of 16-20 repetitions or at least be able to go through most of it with maximum of 3 failures / resets. The problem of starting with sets of 2 x 25 or 2 x 50 and then build from there by increasing the repetitions is that there will be almost zero training effect from total 200-300 m swim session regardless of the pace of those very few repetitions. The other problem is that if someone can’t continue the set after just 2-4 repetitions this suggests hard failure and it should mean that the target time is too fast for the current state of the swimmer. On the contrary if you start with your own example with current best of 25 sec for 50 free and you see that you get through a set of 16 x 25 m at 12.5 sec with 15 rest with ease then all you need to do is to reduce the target time and start working on 12.3 for example for a race target of 24.6 sec. This way the progression happens only then the new splits are achieved with ease for 16-20 repetitions and you always train a full set. 2. The rest period was defined by Mr. Andrew as 15 sec for 25 m intervals and 20 sec for all other intervals (50 m, 100 m, 200 m). If the rest between repetitions is equal to the swim time of each repetition then the rest time can go to 30-35 sec for 50s and over a minute for 100s etc and this will contradict the USRPT training principles for short rest. 3. The main point of USRPT is “technique is everything” and you addressed the fact that this kind of training is not suitable for swimmers who haven’t learned the basics of the swimming technique. On the other hand the way I understand this point is a bit more radical - USRPT should be done only with a direct supervision from a USRPT coach. There are two reasons for that A) there is no way a swimmer to take accurate splits and the training session would be jeopardized. And B) these sets aim not to crush the swimmer but as you said they are still very intense form of training and technique starts to fail when you get tired. Without coach supervision to remind of main technical points the most logical result would be that the swimmer will end up “programming” the wrong technique and with wrong technique it’s very hard to beat the small margins USRPT sets are constructed from.

[@thisotherguy99]

very interesting stuff - was really jacked to see some new whiteboard sessions today - this content you have created for Whiteboard Wednesday's is just great !

[@FaresKsebati]

Glad to hear it! Let us know what you'd like to see next!

[@russellmeyer1849]

Love this video. Been looking into USRPT. This guy was so upfront about helping me decide if USRPT is for you... I'm in the pool tomorrow, bring it!!

[@FaresKsebati]

That's awesome! Have fun!

[@GabrielleOsborne]

Sooooo good! Clarified a lot of things for me. You are the best Fares!

[@fksebati]

Great to hear! Happy new year!! 🙌

[@fksebati]

Feel the need for speed 🏁

[@dilansarmad3385]

great video thanks!

[@paigewalters1746]

I'm interested in trying this!

[@ionagibbons9906]

I think the intensity helps you get your breathing capacity to a mire comfortable place for a longer time. I am not swimming as sophisticated a way as this but I have time goals split into intervals for 30 minutes and 60 minutes. Essentially racing against the clock. I do recover by lowering pace not stopping but all my times are all managed to what I feel I can do they are not managed to a super fast time. Bur my goal is swim for longer faster. By racing against myself I can get faster. But I tend to do it with spurts of sprints and I am trying to learn to maintain my sprinting for longer.

[@hqs9585]

I do admire your depth and enthusiasm, my only comment is , almost 100% of the time you talk about meters, but we all know that majority of swimmers learning and perfecting techniques do it on short course yards (25 yards pool). This makes is difficult to implement many of your routines, advice?

[@FaresKsebati]

Hi there! You can always swim the same sets in yards for a similar practice, but it’s important to keep in mind that 1) at the professional level, meets are raced in meters and 2) pools outside of the United States are more likely to be meter pools :)

[@hqs9585]

​@@FaresKsebati Understood, but should I prorate by yards to meters ratio (for new times) and get another multiplier to compensate for the longer distance ( what is that new factor)?

[@FaresKsebati]

The simplest way is to just do the same set as written! So if a set is 10x100 meters freestyle, you can do 10x100 yards freestyle and get the same benefits from the workout even though you’re doing 1000 yards instead of 1000 meters. Hope that makes sense!

[@DaveGe77]

Thank you, Fares! Every time I listen to Whiteboard Wednesday, I feel like you're my coach. I'm wondering if USRPT could work as split training with slow distance. I like high intensity speed workouts that I've been doing once a week, but because I'm a triathlete, I need to work on distance, too, so I do one day devoted to distance and another day devoted to speed, kind of like running training. Maybe USRPT could be used on my speed day?

[@fksebati]

Hey David, yes you can incorporate speed work for triathlon. It's not really USRPT at that point, but I do recommend incorporating higher intensity, shorter swims into any swim program. The idea is to train your body how to swim fast and high in the water. Then when you're in an open water race, you can swim a constant pace with less effort because you will have trained that muscle activation with all the speed work.

[@DaveGe77]

@@fksebati Great! Thank you so much for your response. I will definitely continue with the speed workouts. I'm grateful the pools are still open here. :) Keep up the great teaching.

[@GerritDijkhuis]

Hello Fares, my name is Gerrit Dijkhuis and I am from Holland. This USRPT is new for me, but I am realy exited seeingn your video to try it in my club. I have a question to de rest times between 2 sets. Is this only the easy distanc??

[@camfriedmann]

Wow great information and well put... Thank you

[@FaresKsebati]

Thanks for watching!

[@manikandhar]

Awesome

[@bodi.a.r]

Hey. Great video! One question. For the 200 IM, should I do the butterfly portion with a start dive or from the pool? My target timing is an easy 29 seconds for the first 50. Thanks

[@fksebati]

That's a great question. You should incorporate the dive in at least a few sessions per week. For example, some sessions can be all in the water, and on other days, you can start out of the water with a dive.

[@felo34]

As a (begginer) triathlete, How good is this approach for my training? Our shortest distance is 400 m (supersprint, often on a pool) and then there is sprint (800 m, open water) and so on. How can I develop speed without swimming 4x3800 m (IronMan distances for example)...

[@fksebati]

Great question! I would first advise you work on technique and reducing the number of strokes you take per length before adding this type of speed. Once you have a good body position and low stroke count, then applying similar training plan might work for you. You should not do 25s max effort as shown in this example. Instead, you can do high intensity 100s swum at your goal open water pace. For example, let's say you swim 800m open water in 12:00 (1:30 pace), then you can do a set of 8 x 100s @ 2:00 try to hold under 1:30s per 100 with long distance per stroke on each 100. For the triathlon, you need to be able to swim fast without using a lot of energy. You also need to have aerobic capacity for the remaining two (longer) disciplines. For that reason, pure USRPT would not be a good idea. You should still do longer aerobic workouts, with some speed work.

[@juaiscarodriguez2053]

@@fksebati Thank you so much!!🙏💙 Beautiful explanation, video and channel! After I saw the video I was thinking exactly this, how to apply USRPT for 400 mts and above with open water swimming goals. You explained it here and answered to my doubt.

[@hendricksbenjamin]

I need to do some of this kind of training!

[@fksebati]

🙌

[@henrybassey7609]

Nice

[@udaraishantha7653]

hi coach can i know what time do USRPT practice?

[@denisewetzel2278]

How do you calculate the send off interval? My goal is 200yd backstroke in 2:40, that translates to :40 for the 50s and :20 for the 25s. How much rest? Also, should I be doing the same number of dolphins in the 25s and 50s as I intend to do during the actual 200 race?

[@fksebati]

This is a great question, Denise! Your goal interval is a 1:1 = Swim: Rest ratio. So if you're swimming for 20 seconds, then you need to rest 20 seconds. I recommend the :40 interval for 25s and the 1:10-1:20 for your 50s. For dolphin kicks, correct - you need to be able to do 'at least' the number of kicks you'd like to do in the race in training. I even recommend doing more or gradually building over the series of 25s or 50s. For example, let's say you wan to do 4 dolphin kicks per push in the 200 backstroke in a race. I recommend you follow this progression for 16 x 50s: First 4 x 50s: 3x dolphin kicks/push; Second 4 x 50s: 4x dolphin kicks/push; Third 4 x 50s: 5x dolphin kicks/push; Fourth 4 x 50s: 6x dolphin kicks/push. Good luck and keep us posted!

[@Therradican]

I now swim 2:13 per 100 yards. USRPT is not yet for me. I need to decrease drag and increase propulsion.

[@FaresKsebati]

Great analysis, Ronnette! Every swimmer is different. Here's a video that will help your with your goals: kzbin.info/www/bejne/rJ-Qk2yIpK-Wo8U

[@Therradican]

@@FaresKsebati I took a day off, then swim again. Unbelievably I did 2:09. Still not good enough. I will do the exercises you mentioned and will update you. PS. I still want to buy the swim suit. Hoping you have it in white and blue Logo. LOL. Thank you.

[@raphaelh8852]

I picked up swimming as a hobby 3 months ago and I am eager to improve quickly. Training 4 times a week plus i do strenght training abt 3 times a week in a gym. My current time is 30 sec in the 50 free, how long will it take me to get it down to 25 (I am 6 3 and around 190 lbs) As of right now i train like this : Warm up 20 Laps Do a Sprint session (distances belle 200m) which i do 3 times ( mostly freestyle, Sole IM or butterfly here and there) I finish of my training with a endurance training for roughly 15 min

[@marioagostino7718]

Raphael H I would recommend adding a couple more practices in order to break that 30. Try watching and reviewing 50 frees on KZbin from pros like Caleb Dressel, Nathan Adrian, Vladimir Morozov. Watching film and races and studying there techniques and strategy’s really helped a lot for myself.

[@dlobony]

How would you apply USRPT if your goal is an ultra-endurance event like the English Channel?

[@fksebati]

Good question! I think USRPT is better served for anaerobic race preparation - so 200 and down. The concept can apply for the distance events or endurance, but in a different capacity. The concept of swimming at "Race Pace" is actually easier for a distance swim - because the pace is much slower for an hour(s)-long race compared to a 30s race. You wouldn't do the same intensity or work:rest ratio. An example set would be 20x200s @ :30s rest swimming at English Channel pace.

[@mikimikicevic375]

Hi, need help. Do i need take a PB time for goal time. Or best time i wish to have in future? If i take another one how can i repeat a distace which i cant actually done? Or can becouse i swim a half or more less then goal distance?

[@dcoughman]

I have a paradox for you. Would you recommend doing a warm up in the pool first?

[@fksebati]

Yes! But it needs to be very specific to what you're about to do (main set). It shouldn't be swimming back and forth just for the sake of swimming a warmup. Checkout the USRPT training plan in the MySwimPro app for full workout progressions!

[@ljomccullough]

The training recommends dry land warm ups. Break a sweat doing yoga, movement on deck etc. - water warm ups tend to promote sloppy swimming.

[@ndpmareligion]

Sooo, as acoach I tried to implement true USRPT to my team. I will say it is very difficult to do at a TEAM level. It takes a lot of assistants to accomplish. Some of my swimmers jumped right on board and were very motivated. Others bought into it, but failed on purpose to simply swim less yardage and that is the problem. It is nearly impossible to get the entire team to use it properly. I found that it is easier to give a set number of repeats than to let them go to failure. I am still a fan, but this more for those that really want to do it and have great self discipline rrather than for a team enviroment. Higher level swimmers could do it, but for high school, unless you have a large staf to keep track of all your swimmers, it is difficult.

[@FaresKsebati]

Great points! What's an example of set that you now use in place of USRPT?

[@ndpmareligion]

@@FaresKsebati What I will do is set the pace 100 or 200 or 500 where I can set the number of reps. Then I can put the girls in the lane by interval time. I set the lanes up by USRPT pace. If I am doing pace +, I will have one lane go at :35 one at :40 and one at :45. The girls will set their pace and 15 seconds for rest +. So if the pace is 100 and their pace is :14 or less they will swim in the :35 lane. :17 or less, :40 pace. pace 17 + 20 second rest = 37 seconds rest, then since we are doing race +, I add 3 seconds to get :40 rest. This way I can monitor than much easier. I will build the number of reps by practice. I start with 8, see how then do and then adjust. Then I will have them do a 100 easy on 3 minutes then a 2:00 transiton = 5 minute rest before we start up again. Lanes vary by stroke and that is nice because the team gets to swim with other people in their lane. It creates a nice bond between swimmers and you aren't always swimming with the same people. Next set we may do stroke or 50's depending on what we want to accomplish that day. It still takes a little work because some girls may do 8 very easily while others struggle. We can then make another lane of each interval based on number of reps completed succesfully. Also, this is not affective for my distance girls. I will use USRPT only when I am trying to decrease their base time. A more traditional workout works best for them. Pace - set works the other way. :17 + :20 rest = :37 - 2 = :35 second interval instead of :40. A nice part of USRPT is that we have time to actually teach and work on technique or finishing or turns or strength off the wall, breakouts - Each set will require one thing for the swimmer to concentrate on. We usually make it the theme for the entire practice. I hope this makes sense!! Its a little tough to explain. One last thing - I do have them keep a journal!

[@avocatious6402]

@@ndpmareligion that seems really well structured. Nice job

[@heliostud]

How does the MySwimPro design the right workout based on my targeted race pace? In other words, How will it know my target race pace so that the sets are adjusted accordingly?

[@alexandrecatharinoaraujo8212]

Im 53, a Master swimmer. Not at my best fit, can i try this? What do you think?What If i start having pain in shoulders, because of the high intense?

[@fksebati]

Yes for sure! Build into it. You'll also be doing less overall volume. Checkout the MySwimPro app for the USRPT plan!

[@negisafarhangi4999]

Hi. One question?! Could we use USRPT training in a session in combination of other training methods?

[@FaresKsebati]

Yes, absolutely! You can always do a set of USRPT in a practice, or even have one day a week be focused on USRPT training - it's up to you and your goals :)

[@pasgurz]

Can this be useful also for preparing 5k to 20k swim? In other words can usrp be useful also to improve your CSS pase for long distance events?

[@giniyatgabdrakhim6363]

Can we use it if distance 1,5 км ?

[@gracedavenport2831]

Can you train traditionally on the other days?

[@FaresKsebati]

Of course! Some swimmers like to do these sets twice a week, some prefer this style of training every day. It's up to you and your goals!

[@TommoGuitar]

Great lesson thanks! For the case of a 100free broken as 4x25, how would you train the turns at 100 race pace?

[@FaresKsebati]

Hi there! You can always start your reps in the middle of the pool if you want extra turns practice!

[@TommoGuitar]

@@FaresKsebati Thank you so much for taking the time to reply :) The problem I have with starting mid-pool is that, starting from a standstill, I struggle to pick up the correct 100m speed in the 12.5m before the wall. Also, it's very hard to time myself precisely without walls. I guess I should try more of the 50s at 100 pace, but at the moment I am not good enough to keep the pace with those. 25s you can kinda wing it even if you are not super fit :-D

[@GabrielleOsborne]

If my goals are in 50m events, would you shorten up to even 12.5m intervals? My goal time over 50m breaststroke is 36 secs (current PB 37.9) but I can only make 1 x 25m @ 18secs? Ha. I have tried a few times! ... so do I just stick to 1 or perhaps do a few but rest longer in between ? ie extend from 1:1 to 1:2 or something? Thanks again for the great video.

[@ashishchaudhary1136]

Need to plan it.. It will be a build up of N number of 25s with Different intervals.. In beginning it’s tough to hold 12 or even 6 25s on race pace on 1:1 rest ratio but after some time you can easily do it..

[@diannecobbpennisi4001]

How do you warm up?

[@FaresKsebati]

We recommend a dynamic warmup like this: kzbin.info/www/bejne/pJCrkIyDhdF4obs :)

[@bobby1008]

How do you compensate for different split times ie first lap with the dive compared to the last leg of 200 fly

[@FaresKsebati]

Most of the time you'll be slower on the first length vs. last length due to the following: -The start/streamline is the fastest you'll ever go in the race -Minimal fatigue in the first length compared to last length We recommend working on turns, stroke technique and maintaining tempo at race pace to help you push through that final length!

[@YSFmemories]

How would you USRPT a 50m free? Also, at what point would you say your techniques are good enough to attempt USRPT? 30s for 50m free? 28s? 25s?

[@fksebati]

50m free is best broken up into 25s, so build up to 8 x 25s at race pace. Ideally @ :30s interval. Swim 15-20s/25. It's less about the time and more about your confidence and consistency in stroke!

[@zoranljubisic6204]

How long should i rest between 25’s?

[@andrewcavada486]

So you can't do this for an 800 or a 1500?

[@FaresKsebati]

Not as your sole type of training - for longer events, you need an aerobic base as well!

[@katiekelly1162]

According to Brent Rushall, USRPT is not a 1:1 rest interval. It's about 15 seconds for 25s, and then 20 for 50s, 75s, and 100s. Not that there's anything wrong with training like this, but it is not USRPT as Rushall designed it. I'm bummed because I excitedly just shared this with my HS team before I watched it all the way through. coachsci.sdsu.edu/swim/bullets/47GUIDE.pdf

[@fksebati]

Katie Kelly Hi Katie, thanks for the comment. The goal of Ultra Short Race Pace attaining is to swim at Race Pace in workout. This can truly only be done over short distances like 25s and 50s where you’ll get about a 1:1 work to rest ratio. For a non-elite swimmer (which is most of the audience on KZbin) then 15-20s rest is actually too little to achieve the goal of USRPT - which is swimming at race pace over a series of repeats. If a swimmers goal time in the 100 Breaststroke is 1:20, then their goal time would be :40-:42 for their 50s. A swimmer at this level will not be able to sustain more than 1 or 2 reps at this speed of they only have 20 seconds rest. It doesn’t matter how hard they try, they will not be able to achieve USRPT under this circumstance. In this example they’d need to do the interval on roughly the 1:20 to have a shot at holding their goal pace for 4-8x 50s.

[@katiekelly1162]

@@fksebati That's cool, but maybe call it something else? Rushall's protocol is quite clear. I take no issue with what you describe as a methodology, by the way. There is nothing wrong with 50s at a 100 race pace on a minute or even a longer interval. Anybody would need more rest, but then it's not USRPT. For training for a 100, USRPT calls for 25s mostly. Rarely 50s. That's on page 22 in the document I included above.

[@eegnoagn8048]

@@fksebati Just as Katie indicated, the 15 (and 20) seconds rest time is essential part of the original USRPT, because the longer rest time would decrease the metabolic adaptation effect. However, the Sprint-USRPT protocol is different and allows longer rest, actually full rest, for the similar reason to what you mentioned. 1:1 interval is neither of them. But I understand that your purpose is make the original USRPT doable rather than to follow the Sprint-USRPT. If the swimmer gets too exhausted after the already-ultra-short swim, he or she has already pushed way above the anaerobic threshold and thus cannot recover properly to repeat, it is probably a good idea to stretch the rest interval a little as you modified. However, in that case, IMO, the target pace should be decreased (the target time is increased) so the training can be achieved with 15-secs rest instead.

[@delta5lover]

Would you include a taper pre racing or just train right up to the meet?

[@fksebati]

Great question! Yes and no. You always want to be getting faster, at the same time, there IS fatigue and dropping some volume and getting even more race specific will yield the best result (similar to a taper, but different physiologically).

[@supadupasox]

Unicorn Swimmers Relish Pools Too?

[@llucaristondoalzina2061]

Basically Bulgarian weightlifting but for swimming

[@ndpmareligion]

This is really a traditional/USRPT combo. I suggest before you try USRPT you read Dr. Rushall's report. He is the inventor of this method. Just Google "Rushall USRPT" and you will get e series of papers and research from Dr. Rushall with sample workouts and age specifi work. Drills can be included, but coaches become teachers and actually can spend more time teaching techniques and apply them to your swimmers. 1:1 rest is not part of this training and neither is placing a number on the set. The main idea is to swim to failure. Failure is success.

[@emilywellington6092]

Is 40 strokes per 50meters good?

[@zijielim4652]

Bradley Wellington depends on your timing you would wanna have lesser strokes with faster times

[@zijielim4652]

Bradley Wellington depends on your timing you would wanna have lesser strokes with faster times

[@emilywellington6092]

@@zijielim4652 What would be a good lap time over 50 meter. I average about 1.10 minutes

[@thisotherguy99]

40 strokes per 50m? I think that sounds way too high

[@emilywellington6092]

@@thisotherguy99 40 Stokes per arm so 40X2=80. So is this a good rate?

[@frankpettinato4674]

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