Swimming · Race-specific
USRPT 20 × 25 RACE PACE
20 × 25 at race pace, 15 s rest — stop when you miss the pace
THE STORY
Brent Rushall defines Ultra-Short Race-Pace Training as repeats at or slightly faster than race pace with fixed short rests — about 15 seconds for 25s — continued until the swimmer first fails to hold the pace.
Sources
- Swimming Science Bulletin No. 49: USRPT Defined — San Diego State University Coaching Science, 2016
WHAT IT TRAINS
Race-pace skill — stroke rate, tempo and technique at the speed you'll race.
WHO IT'S FOR
Competitive swimmers training for 50–200 m events.
HOW TO DO IT
- 01Warm up 400–600.
- 0220 × 25 at your target 100 m or 200 m race pace, 15 seconds' rest.
- 03Stop when you can no longer hold the pace — that's the set done.
- 04Cool down 200.
SCALED VERSION
12 × 25.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Swims use Garmin's effort levels (easy, moderate, hard, all out…). Send-offs listed as clock times are the original, elite intervals — scale them to leave yourself the rest the set intends.
THE WORKOUT, STEP BY STEP
SWIMMING
USRPT 20 × 25 Race Pace
20 × 25 at race pace, 15 s rest — stop when you miss the pace · Inspired by Brent Rushall. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/usrpt-20x25
WARMUP500 mTarget: Swim instruction: Easy
MAIN25 mTarget: Swim instruction: Very HardFREESTYLE
Target race pace. Stop when you miss the pace.
REST15 sec rest
COOLDOWN200 mTarget: Swim instruction: Easy
RELATED WORKOUTS
- SwimmingRace-specificDifficulty 4 of 5 — Very hard
8 × 50 Race Pace from a Dive
8 × 50 at 100 race pace from a dive, generous rest
45 min - SwimmingSprintDifficulty 3 of 5 — Hard
Popov's 10 × 25 Max Speed
10 × 25 at maximum speed, 2 min rest
45 minInspired by Alexander Popov
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