USRPT: Race Pace Training

Welcome to the first installment of our series, "Mastering the Art of Specified Training in Swimming." Today, we're diving headfirst into one of the most talked-about yet misunderstood training methodologies in the swimming world: Ultra-Short Race Pace Training (USRPT).

Does anyone else hate the practices where a coach writes up the entire practice on a white board with the TOTAL at the bottom?  Good Will Hunting, perhaps.

When I arrive at a training session, I want to know what I am specifically working on THAT DAY.  Anything else is just a grinder.  My least favorite, I call them the DU drones, would swim 10 x 400s, and the next day, “to change it up,” would swim 14 x 300s.  When I see a practice set like this, I only know that I am working on my 4K pace…and that’s not a race distance I am aware of (okay…Ironman)!

I’ve also had sessions where the coach says, “Today, we’re working on our 100 butterfly, so today’s set is 10 x 100s butterfly”…uh…NO WAY!  There’s no going to be one stroke relevant to my 100 butterfly pace.  Hence, it’s a waste of my time.  I’d get just as much out of riding a stationary bike…less the shoulder injury.

To hold the proper pace and technique, regardless of the stroke and distance, I need something MUCH shorter: USRPT.

What Is USRPT?

Simply put, USRPT is a training approach that focuses on replicating a swimmer’s "race pace" in training sets. But wait, you might be thinking: isn't that for sprinters? Absolutely NOT!

USRPT caters to all distances and strokes, not just sprints. Whether you're preparing for a 50-meter sprint, a 10K, or ultra-distance open water swim, the concept remains the same: train at the speed you intend to race.

Dispelling the Myths

Myth 1: USRPT is Only for Sprinters

As someone who’s had success in sprints AND in long-distance open water swims, I can personally attest that USRPT can be beneficial across all distances.  My personal credentials include World and National Rankings in pool events from the 50 Free to the 1500M (and everything in between) as well as National Championships in open water events from one mile to twelve.  My longest race was the Ibiza Ultramarathon Swim of 30km…ALL USING USRPT as my training methodology.

Myth 2: USRPT Lacks Versatility

In fact, the specificity of USRPT allows for a great deal of versatility. If you can excel at a 50m sprint, who’s to say you can't conquer a 10K swim with the right training?  The key is to have a specific training plan (at race pace) for each distance.

The Science Behind USRPT

At its core, USRPT engages your aerobic and anaerobic systems at the "race-pace" level, conditioning your body to maintain that pace for extended periods.  If a person’s goal, for example, is to break the minute barrier in the 100 free, then the USRPT main set might look something like this:

• 30 x 25 yard “sprints” holding EXACTLY 15-second per 25 on a 30-second interval (allowing 15 seconds rest)

Once successful, the next progression would be the same except on a 25-second interval.  The training thought process would be similar to weightlifting…more weight and/or more reps as you see improvement.  But the GOAL is fixed.

Here was my main training set for the 30km Ibiza Ultramarathon Swim:

• 30 x 100 yards free holding EXACTLY 1:26 per 100 yards on 1:45 send-offs

Now this is QUITE slow for me, but this fit perfectly into what I needed to pace my race over 8-hours-plus.  My body and physiology needed to know what it felt like to go perfectly at that pace.

So ULTRA SHORT RACE PACE in the case of a 30km event was 1:26/100.  While I “could” go faster, I did not want to.

With USRPT, the objective is to maintain the targeted pace for each segment. If you fail to maintain the pace in two consecutive segments, the set is terminated; do something else.

Specificity of Motion: Why It's Crucial

USRPT's focus on "race pace" naturally incorporates "specificity of motion." Every stroke you make in practice should replicate the stroke you intend to use in the race. This fine-tunes not just your speed but also your technique, efficiency, and overall race performance.

The concept of myelination is highly relevant when talking about "specificity of motion" in training regimens like USRPT. By focusing on specific motions and training at race pace, you're not just training your muscles but also the motor neurons that control them. Over time, these neurons become better at transmitting signals, thanks to increased myelination, making you more efficient in your specific racing event.

For more science on this concept read:  How Myelination Can Make You a Better Athlete.

Setting a SMART Goal

Most are familiar with the acronym “SMART” for goal-setting: it is very meaningful within USRPT.

S = Specific (100 free in 1:00)

M = Measurable (time and distance)

A = Achievable (something that is within reason and is realistic)

R = Relevant (in alignment with long term values)

T = (Time relevant…a specific end date or “by when”)

Is going under 1:00 in the 100 free by the 2024 USMS Nationals realistic?  If so, it’s a worthy goal.

With USRPT, I also like to swim at the speed I WANT TO GO, and I do not base my daily workout goals to my current conditioning….”Start with the end in mind.” That is achieved by shortening the distance or number of reps.

For example, maybe you can’t swim that 100 in under one minute today, but you can swim a 25 in under 15-seconds.  And that’s where I’d start; as many 25s as possible at the GOAL PACE with no more than 20 second’s rest.  As I improved, I’d squeeze the interval.

For longer distances, just do the math, and don’t forget to account for wall (or lack thereof) and feeding for open water.

Conclusion

USRPT is a versatile, scientific, and highly specific approach to swimming training. Whether you’re new to the world of swimming or a seasoned long-distance veteran, USRPT can be adapted to meet your specific needs.

Stay tuned for the next installment where we'll dive deeper into the fascinating world of muscle fibers!

Mastering the Art of Specified Training in Swimming

Doc Councilman Creative Coaches Award

As someone who has found solace, excitement, and purpose in the expansive waters of Flathead Lake, and who coaches swimmers aiming to conquer bodies of water around the world, I’ve always believed in the importance of specialized training. Whether you're a sprinter eyeing the clock or an open-water swimmer preparing for a 10K journey, your training should be as unique as your swimming goals.

I'm excited to announce a new 5-part blog series that aims to dissect the multi-faceted topic of specified training in swimming: "Mastering the Art of Specified Training in Swimming."

Why This Series?

1. Knowledge Sharing: Having guided various swimmers through their aquatic journeys, I've collected a treasure trove of practical know-how and scientific understanding. This series aims to share that wisdom with you.

2. Myth-Busting: From misconceptions about Ultra-Short Race Pace Training (USRPT) to misunderstandings about muscle fiber roles in swimming, we'll be debunking myths that might be holding you back.

3. Expert Insights: Along with my experience, the series will incorporate scientific research, expert opinions, and real-world case studies to provide a holistic view.

What to Expect?

Part 1. USRPT (Ultra Short Race Pace Training) Discussed: Ever wondered how to incorporate race pace training effectively? We’ll delve into the nitty-gritty of USRPT and its applicability to both sprint and long-distance events.

Part 2. Muscle Fibers and The Building Blocks of Speed and Stamina: Fast-twitch, slow-twitch—what does it all mean? This post will elaborate on the science behind muscle fibers and how they relate to performance in the water.

Part 3. Specificity of Motion and Why Every Stroke Counts: Do you believe in the 'one-size-fits-all' training approach? Think again. We’ll discuss why specific strokes and techniques can make or break your performance.

Part 4. Determining Your Ideal Race Pace: From pool tests to open-water experiences, we'll guide you on how to determine your ideal race pace, particularly useful for those planning long swims like an English Channel crossing.

Part 5. The Versatile Swimmer: Believe it or not, you can excel in both sprinting AND distance! This post will explore how a strategic training approach can make you a well-rounded swimmer.

Who Is This For?

- Novices: If you're just starting, this series will provide a foundational understanding of specialized swim training.

- Advanced Swimmers and Coaches: Even if you've been in the game for years, the series aims to offer new insights and refresh your existing knowledge.

So, mark your calendars and stay tuned for a deep dive into the art of specified swimming training. Whether you’re a beginner or a seasoned athlete, I promise this series will have something beneficial for you.

See you in the next post!

Prepare to be surprised: THE JOY OF OPEN WATER RELAYS

In the world of open water swimming, the choice between relay swims (It’s About Us), support crewing (It’s About You), and solo adventures (It’s About Me) is a deeply personal one. Each aspect of this sport carries its own unique feeling, and for me, these feelings have shaped my journey in unexpected ways.

The Feeling of Us, You, and Me:

The feeling of "It’s About Us" in relay swims is a celebration of collective effort and shared triumph. It's about knowing that every stroke you take is supported by teammates who share the same waters, the same goals, and the same challenges. The camaraderie is electric, and the moments of victory are amplified when they are experienced as a group.

The feeling of "It’s About You" comes alive in the role of the support crew and boat pilot. It's a profound sense of responsibility and care, knowing that your actions directly impact the success of a solo swimmer. Being "It’s About You" is about offering unwavering support, guidance, and encouragement, and it creates a unique connection between the support crew and the swimmer.

The feeling of "It’s About Me" in solo swims is a journey of self-discovery and personal determination. It's about facing the open water alone, feeling the rhythm of your own strokes, and conquering the mental and physical challenges that come your way. Solitude can be both daunting and liberating, as you become the sole master of your destiny.

My Preference:

1. Relay Swims (It’s About Us):

My top preference in the world of open water swimming is undoubtedly relay swims. These experiences epitomize the sense of community and togetherness that drew me into this sport. Whether it's the 80-mile circumnavigation of Flathead Lake with incredible teammates or the 15-mile "Chasing the Grizzly" swims, relay swims have consistently provided moments of shared triumph. The beauty of relay swims lies not only in the challenge of the swim itself but also in the bonds forged along the way.  See my favorite relay swims below.

2. Support Crew (It’s About You):

Following closely behind relay swims in my preference list is the role of support crewing. Being part of the support crew for solo swimmers has given me unique insights into the mental and physical challenges they face. It's a role where you (the support crew) can truly make a difference and contribute to someone else's achievement. The support crew becomes the backbone of a solo swim, offering guidance, encouragement, and assistance, all while fostering a deep sense of teamwork.  I’ve had the good fortune to crew for several amazing swimmers in some truly remarkable waters (Martyn Webster’s North Channel and SCAR with Amy Taylor come to mind).

3. Solo Swimmer (It’s About Me):

While my extensive solo marathon swim career has included remarkable feats, it might surprise some to know that solo swimming is my third preference. It's not that I don't appreciate the individual challenge and solitude of a solo swim, but there's something about the collective energy and shared goals of relay swims that resonates with me on a deeper level.  Some of my favorite solo marathon swims are Lake Zurich (26KM), Vidösternsimmet (22KM), and Ibiza-Formentera (30KM).

Favorite Relay Swims:

The 80-Mile Circumnavigation of Flathead Lake:

One of my all-time favorite relay swims was the epic 36-hour, 80-mile circumnavigation of Flathead Lake. Joining forces with swimmers like John Cole, Kate Sheridan, Amy Taylor, Valerie Teany, and Victoria Rian, we embarked on an extraordinary journey. Our teamwork was impeccable as we swam on an hourly rotation with precious five-hour breaks. When not in the water, our crew played diverse roles, from observation to boat driving, ensuring everyone had a chance to rest and support. It was a testament to the power of collaboration in open water swimming.

Chasing the Grizzly Across Flathead Lake:

The "Chasing the Grizzly" swims, spanning 15 miles across Flathead Lake, hold a special place in my heart. Whether it was with John Cole and Kate Sheridan or with the incredible teams of me, Kate, and Pat Gilmartin or Karen Dion, Wendy McNamara, and Joanne Menard, these experiences showcased the beauty of relay swims. We pushed our limits together, sharing the highs and lows of this challenging journey.

The 8-Mile Adventure Around Wild Horse Island:

Another memorable relay swim was the 8-mile journey around Wild Horse Island in Flathead Lake. With swimmers like Kate, Amy, Pat, Lewis Wright, and Erika Binger, we enjoyed the flexibility of letting each person swim as much as they desired. When not in the water, we pitched in, deepening our bonds and getting to know each other better. These adventures showcased the incredible spirit of teamwork in our local community.

No Speed Requirement:

One of the beautiful aspects of relay swims is the absence of a speed requirement. Each participant swims for their designated time, be it an hour or thirty minutes, and you're free to swim at your own pace. This inclusivity allows swimmers of varying speeds to come together, making it an ideal platform for swimmers of all levels.

Conclusion:

In a world where the spotlight often shines on individual achievements, the joy of relay swims (It’s About Us) is a reminder that we are at our best when we come together. It might be surprising to some, given my extensive solo marathon swim career, but the memories forged during epic relay swims, the bonds strengthened as part of a support crew, and the individual accomplishments of solo swims have each played a vital role in my journey. So, whether you're a seasoned open water swimmer or just dipping your toes, consider the beauty of these experiences, where it's about US rather than YOU or ME.

Hackett Set: A Lesson in Endurance and Versatility from a Legend

When we talk about legendary swimmers, Grant Hackett's name invariably comes up. Not just for his accolades, including back-to-back Olympic golds in the 1,500m freestyle, but also for his remarkable story of resilience and toughness. Hackett battled through the Sydney 2000 Olympics with a partially collapsed lung to clinch a gold medal, a feat that resonates with athletes of all levels. (READ: HACKETT REVEALS HE SWAM IN ATHENS WITH A COLLAPSED LUNG)

Much like Hackett himself, the swimming set bearing his name serves as an incredible lesson in versatility and endurance. In this post, I'll explore a particular Hackett set often used by the Flathead Lake Open Water Swimmers (FLOW Swimmers).

The Set

The set consists of a 2,000 yard/meter pyramid structure: 16 x 50s, 12 x 50s, 8 x 50s, and 4 x 50s. What makes it unique is the increasing interval time and the four "fast" efforts within each segment. This dual focus on aerobic and anaerobic training is what gives the Hackett set its multi-dimensional appeal.  Here is the basic set-up of the Hackett Set:

• 16 x 50s with every 4th 50 “FAST” on a consistent, base interval that gives :05-:10 seconds rest

• 12 x 50s with every 3rd 50 “FAST” on the base interval plus :05

• 8 x 50s with every 2nd 50 “FAST” on the base interval plus :10

• 4 x 50s with every 50 “FAST” on the base interval plus :15

There is no extra rest between each segment for a total of 2,000 yards or meters.  For my distance swimming, I will often swim the EZ 50s at my mile pace (:36) and the FAST 50s at my 500yd. pace (:33).  There are MANY potential variations (see below).

Aerobic Conditioning

In a long-distance event or an open-water swim, maintaining a consistent pace is crucial. The pyramid structure of the set allows swimmers to gradually build up their aerobic capacity, a foundational element of any distance race. You start with more reps at a relatively easy pace and then challenge yourself with fewer reps at a higher pace as you go up the pyramid.

Anaerobic Boost

The four "fast" 50s in each segment shift the focus from aerobic to anaerobic capacity. These sprints push you to exert maximum effort over a short distance, improving your speed and power. In an open-water setting, this is beneficial for surges to break away from a pack or to sprint towards the finish line.

Technique Under Fatigue

As the set proceeds, fatigue starts to set in, much like it did for Hackett in his Olympic feats. The true challenge lies in maintaining form and technique even as your body screams for a break. The Hackett set not only builds physical endurance but also cultivates mental fortitude.

Hackett Variations

Another thing I REALLY enjoy about this set format is the potential variations depending upon what I am working on that particular day.  If I were training my 100IM or 100 stroke, it goes like this (with 25s instead of 50s for 1,000 yards/meters).

• 16 x 25s with every 4th 25 “FAST” IM or stroke, on a consistent, base interval that gives :05-:10SR

• 12 x 25s with every 3rd 25 “FAST” IM or stroke on the base interval plus :05SR

• 8 x 25s with every 2nd 25 “FAST” IM or stroke on the base interval plus :10

• 4 x 25s with every 25 “FAST” IM or on the base interval plus :15

In the above case, all the EZs would be freestyle.  If training 200IM or stroke, I’d use the standard Hackett set with the FAST 50s in IM order or that particular stroke.

Sometimes, I’ll even mix the EZ 50s with FAST 25s.  It’s up to the swimmer!

The Hackett Inspiration

Grant Hackett showed the world what it means to compete with heart and determination. This set, inspired by his approach to training, encapsulates those qualities. As you grind through those final 50s, perhaps you can channel a bit of Hackett's indomitable spirit, reminding yourself of what humans are capable of achieving even under the most trying conditions.

Conclusion

The Hackett set is not just a workout; it's a tribute to one of the greatest swimmers of all time. So the next time you're staring down the pool, contemplating those 16 x 50s, remember the legend who inspired it and the values of resilience, versatility, and relentless effort that come with it.

Smuckers Uncrustables: My Road to PB&J Perfection

Lake Zurich Ultra Marathon Fueling Stop

Success in swimming doesn't just come from hours of training; it's about nutrition, strategy, and finding what works for you. For me, the answer has always been quite simple: the classic PB&J. But not just any PB&J—my recent switch to Smuckers Uncrustables has brought a new dimension to my nutritional game.

26KM Lake Zurich Marathon Swim: PB&J Put to the Test

The night before the 26KM Lake Zurich Marathon Swim in 2019, I found myself in a heated debate with two of the open water marathon swimming world's formidable forces, Martyn Webster and David Owen. We were preparing our race feeds for the next day and discussing strategy and nutrition. I laid out my tried-and-true plan: good old PB&J sandwiches, a staple of my training and race-day fueling.

Martyn and David laughed heartily at my approach. They were convinced that relying solely on PB&J would lead me to "bonk" around the six-hour mark. They pointed to their complex powdered protein mixes and detailed nutrition plans, practically guaranteeing that I would need something more substantial.

"I've even prepared a special mix for you, just in case," Martyn told me, a smirk on his face as he shook a container of his secret concoction. "You might want to consider it if you want to finish this race."

I had my goal time all planned out, aiming to break the Over-50 record, a remarkable 7-hour 35-minute feat achieved back in 2008. Martyn and David felt that I was being too ambitious, and that merely finishing should be my only concern.

I smiled, confident in my preparation, and assured them, "Don't worry, the PB&J will do just fine."

As it turned out, that day, the humble peanut butter and jelly sandwich proved its worth. I not only finished the race but shattered the record by over 30 minutes. The naysayers became believers. Since then, both Martyn and David, while not completely abandoning their powdered mixes, have embraced PB&J as part of their long swim nutrition.

The experience became more than just a personal victory. It was a testament to the power of trusting one's instincts, understanding one's body, and sticking to what works, even when faced with skepticism from others. And above all, it was a delicious reminder that sometimes, simplicity outperforms complexity.

The Science and My Nutrition Philosophy

I’ve learned quite a bit and based my personal philosophy from Dr. Nick Murch. Nick is a Consultant in Acute Medicine and Medical Education including Simulation at The Royal Free Hospital in London. Nick has an interest in the science behind open water swimming; trying to demystify some of the old wives’ tales.  His blog on the topic can be found here: Nutrition in Long Distance Swimming: Bonker’s Behavior.

While many athletes lean on protein powders and drink supplements, I've always had a different approach. I eat what I trust, and I trust what I eat. Peanut butter and jelly sandwiches have been my go-to fuel, not just because of their nutritional value but because they're a food I eat regularly.

The Transition to Uncrustables

But even a classic can be improved. That's where Smuckers Uncrustables came in.

For many, PB&J is a beloved childhood treat. But in my household, without children around for over 20 years, that section of the grocery store had become foreign territory. My routine involved crafting homemade sandwiches and dealing with the mess that comes with it.

It wasn't until an athlete-friend, aware of my passion for PB&J, pointed me in the direction of Uncrustables. "You've got to try these," he insisted, "They're a game-changer!"

Intrigued, I gave them a shot. From the very first bite, I was hooked. The familiar taste was there, but the convenience and mess-free experience were unparalleled. Uncrustables had taken my tried-and-true nutrition strategy and elevated it, aligning perfectly with my demands as an open water swimmer.

The Uncrustables packaging is ideal for marathon swimming.  Each round sandwich is seamlessly sealed into a round “pie” with no crust and no mess.  You keep them frozen until race day, and they thaw into perfection come feed-time.  I have found them super easy to chew and digest while swimming multiple hours.  And they’re YUMMY, too!

What impressed me most was how Uncrustables aligned with my values. Easy to pack, always fresh, and consistent in taste, they became an integral part of my routine. This smooth transition allowed me to focus on what matters most: swimming fast and inspiring others.

Conclusion

With Smuckers Uncrustables, I found a partner that understood my journey and complemented my goals. They have become more than just a part of my diet; they're a symbol of my philosophy: innovate, improve, but never forget what brought you success.