The short duration training at the rhythm of competition (USRPT) can be of great help for the triathlon. This method was developed by Dr. Brent Rushall in order to carry out trainings that had the greatest possible transfer and similarity to the real situation of competition that the swimmers live, both in the physiological demand and in the movement patterns.
In order to carry out this type of training, Short-term efforts at the pace of the objective test with brief breaks. This form of training does not neglect the aerobic system, because repetitions and brief breaks stimulate the slow-twitch aerobic muscle fibers more than the traditional aerobic series, it converts a substantial percentage of fast-shrinking anaerobic fibers to the use of oxygen and binds oxygen to hemoglobin and myoglobin.
The final result of these physiological stimuli translates into a improvement of basic aerobic capacity and of the "oxidative capacity"Subordinate, getting greater resistance to speed.
To carry out this type of training the following recommendations must be respected:
If we wanted to apply it to work the average rhythm of the 800 - 1000 meters, we could start with trainings like the one we propose below and increase the repetitions:
It may not be an efficient or practical method to train the pace of a medium or long distance triathlon as a whole, but to achieve a stable swim rhythm that we can maintain throughout the target distance. We encourage you to try this type of training with some frequency to observe the progress in your swimming rhythm.
Laura García Cervantes
Dra. Science of Physical Activity and Sport
Triathlon and Swimming Senior Trainer
Paratriathlon Specialist Trainer
References
Rushall, BS Swimming energy training in the 21st century: the justification for radical changes (Second Edition). Swimming Science Bulletin, 39. (coachsci.sdsu.edu/swim/bullets/energy39.pdf)
Thompson, Daniel O., III. Revolution in swimming: Ultra-Short Race-Pace Training (Version 2.0). Swimming Science Bulletin, 40a. (coachsci.sdsu.edu/swim/bullets/ultra40a.pdf)
Rushall, BS Relevant training effects in swimming pool: Ultra-Short Race-Pace Training (Revised). Swimming Science Bulletin, 40b. (coachsci.sdsu.edu/swim/bullets/ultra40b.pdf)