As I’ve managed my previous USRPT set three times without a fail and need to make it harder, I decided I’d drop the target time to 58s and have a rest interval of 22s, so the set now becomes:
300m front crawl warm-up
25 x 50m front crawl, target time 58s, rest interval 22s
100m front crawl swim down
In a manner of speaking its the same set as before, but I decided a smoother progression down to the point where I start to fail would be more sensible and I’ll set other technique-based targets for myself on the way down.
Today the first few reps I managed in 47s, then dropping into the 48s with a few 49s and a 50 at the end of the set, completing the entire set without a fail.
USRPT distance this year: 9,900m
Total distance this year: 30,550m