SwimRace-specific
USRPT 20 × 25 Race Pace
20 × 25 at race pace, 15 s rest — stop when you miss the pace
- ≈28 min
- ≈8:46
- Very hardDifficulty 4 of 5 — Very hard
- Brent Rushall
What we typed
25 m pool. Warm up 500 easy. 20 × (25 freestyle very hard at target race pace, 15 s rest). Note: stop when you miss the pace. Cool down 200 easy.
Fit File Forge built the steps below from these words — the same steps your watch gets.
Describe your ownThe session
Warm up
RepFreestyle
Target race pace. Stop when you miss the pace.
Rest
Cool down
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.
About this session
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.
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.
Sources
- Swimming Science Bulletin No. 49: USRPT Defined — San Diego State University Coaching Science, 2016
Related workouts
8 × 50 Race Pace from a Dive
8 × 50 at 100 race pace from a dive, generous rest
Broken 100
4 × 25 all-out, 10–20 s between
Popov's 10 × 25 Max Speed
10 × 25 at maximum speed, 2 min rest
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