Welcome to Schwab Swimming

Here you can read about how to do USRPT™* (Ultra-Short Race-Pace Training) workouts and follow Olympian Nicholas Schwab's performances representing SFTL (Swim Fort Lauderdale) in USMS competitions.

What is it?

USRPT™ is an alternative science-based format of competitive swim training established by the late Dr. Brent Rushall, in which an athlete performs ultra-short repetitions, or segments, of a specific race, prioritizing:

1. technique
2. psychology
3. race endurance

A groovy methodology to improve swimming success.

How do you do it?

Ultra-Short repetitions, or race segments, are repeated at a target pace focusing on a specific technique and psychological feature until failure to maintain the target pace and race standard occurs. Following the failure, the next repetition is taken as a rest. Training is terminated after three (3) recorded failures. The target pace is calculated by dividing the total race performance by the training repetition distance.

First Attempt Set Goal: 12-15 x 50 repetitions in a row before the first failure. As many more as possible after the second and third failure rests are allowed.
Sample results: 13 in a row and 19 total 50s achieved at 30.00 target, on 50s interval.

Next Attempt Set Goal: improve the number of successful repetitions in a row and total repetitions before the third (3) and final failure is recorded.

* * * * * * *

What is it?

The accrued fatigue performing the repetitions/race segments builds as an ultra-short set progresses. After a certain point, the rest is insufficient to restore the physiological, psychological, and neurological resources required to maintain the performance standard. This results in recording a slower-than-target-pace repetition and is considered a failure. After recording a failure, the athlete takes the following repetition as a complete rest while staying on interval. This process is repeated up to three (3) times, at which point no more valuable work can be achieved, and the whole race-pace set is terminated.

Why is it important?

By progressively overloading the primary energizing systems (nervous system, ATP, stored oxygen) used in race performances, the body is stimulated to gather evermore resources to compensate for increasing demands. Repeat failed attempts to restore the primary energizing systems are the training stimuli. The programmed resting periods within an ultra-short set, both before and after failure, and the recovery periods outside the total training sessions are when the body attempts to repair, restore, and restock its resources to better prepare for future demands. Through repeat exposure, skill and fitness improve, and a training adaptation occurs.

Resources

Swim Blog
Wikipedia Page
YouTube Channel
Dr. Brent Rushall's Swim Science Bulletin

*as created and established by Dr. Brent Rushall

Contact

For contact, reach out to nickschwab @ me [dot] com.

For Nicholas' recording artist career, visit NOMADsignal.com