20 Reasons To Be Thankful For USRPT

Courtesy of Team Andrew Indie Swimming, a SwimSwam partner.

With Christmas just ahead, it has caused us to reflect on things we are thankful for. With swimming being a big part of our family experience, we decided to list five things each that we appreciated about the USRPT approach to training. Each family member had their own take on what they liked best, and it seemed appropriate to share these personal views with you.

Peter – Father/Coach:

Coach and father, Peter Andrew wth Michael Andrew  (coutesy of Mike Lewis)

Coach and father, Peter Andrew wth Michael Andrew (coutesy of Mike Lewis)

1. I believe in Ultra Short Race Pace Training.  It takes away the confusion and uncertainty that I had before starting with USRPT training. Having pursued a variety of coaching approaches, USRPT blended science and pragmatic learning, with high intensity and fun.

2. I know what outcome to expect and how well our athletes will perform based off exactly where they are in training, by how many repeats, at what time they can hold without a failure. As a coach, I greatly appreciate eliminating some of the mystery associated with good performance.
3.  I like being able to talk to the kids at the completion of every length for the prescribed 15 or 20 second rest period where I can point out a technique issue or praise them for something well done.  This is very valuable since correction is almost immediate, and encouragement instantaneous.

4.  I enjoy the fact that the kids leave the pool happy and not fatigued, there always seems to be laughing going on in breaks and at the end of a practice. As a coach, it is hard to overstate the encouragement that is to me. As a father, I can’t think of anything I want more for my children than a positive training experience.

5.  I enjoy the fact that I as the coach have time to still do other activities as I’m not spending 6 hours a day coaching. I can be intense, but move on to other responsibilities.

Michaela – 13 years old:

I love USRPT because

1. Practices are short. I love swimming but I don’t like to be in the water for hours.

  1. It continues to be fun. I like racing more than training and with USRPT I can do both – practice is like going to a swim meet everyday.
  2. I believe I get a better workout even in less time than traditional training.
  3.  I know I will never burn out while training this way.
  4. It works. Not much more I can say than this.

    Michael – 15 years old:

    Michael Andrew (courtesy of Tim Binning, theswimpictures)1.  I like USRPT because it allows me time to do other things. It doesn’t require countless hours of training to be the best, just purposeful short practices.

    2. I totally believe in the science behind this approach so USRPT makes sense to me. I’ve never understood swimming thousands of yards/meters at a slow pace, and then expect to swim fast in a race. Seeing the science behind the approach just brings confidence.

    3. It is race specific.  When chasing records USRPT allows us to focus on a specific event/goal, meet or break it, and move on to our next goal. I’m always motivated, but not overwhelmed.

    4.  My progress in training is measurable. It gives me great confidence when competing as I know what to expect. I’ve seen too many other swimmers wonder if they have peaked at the right moment as they approach a big meet. I really don’t worry much.

    5. I love to race, and USRPT allows me to do what I love everyday!

Tina – Mom / Wife / Manager:

As a passionate swim mom of ambitious swimmers, wife of a coach, and manager of our team I love USRPT for a thousand reasons but will list my top five.

  1. I love that USRPT restores hope and refuels a love for swimming.  I see countless emails from athletes, coaches and parents (from injured swimmers, age groupers, elite/pro swimmers, master swimmers, those returning to the sport and those totally burned-out swimmers), accrediting USRPT and USRPT Technique for making the difference and bringing back the joy of swimming.
  1. The ability to attend swim meets fully expecting swimmers to excel and anticipate swimming personal bests as opposed to always being in a defeated, uncertain or broken down physical state incapable of performing at their best.
  1. I envision USRPT revolutionizing swimming. It addresses so many concerns. By freeing up pool space due to shorter training periods, reducing overuse injuries, building excitement among athletes who see immediate results and share that excitement with friends and peers, it helps athletes buy in and become more goal-oriented since they have concrete ways to measure improvement week after week.  For all of these reasons the Sport can be taken to new heights with more fun, exciting, with fast meets that entertain spectators.  When a training method exist that allows athletes to compete their best more than once or twice a season without needing to taper, a national swimming league or association (like NBA or NFL) becomes viable options. It’s a big vision, but I think it’s possible.
  1. Balance, balance, balance. I love USRPT because it allows athletes to have balance in their lives.  The time required to be exceptional, even pursue a professional career in swimming does not mean that you have to eat, sleep, swim – do it again.  Two sessions of an hour to an hour and a half maximum is all that is needed to do what it takes to compete at the highest levels in multiple events.
  1. USRPT prepares athletes to compete competitively in multiple events in session as only 10-15 minutes rest is required between typical race pace sets that mimics a meet.
Team Andrew / Indie Swimming (left to right): Michael,Tina, Peter & Michaela Andrew.

Team Andrew / Indie Swimming (left to right):
Michael,Tina, Peter & Michaela Andrew.

We all had one item in our lists that was the same – and that was the huge sense of thanks, appreciation and admiration of Dr. Brent Rushall, who has been willing to follow the scientific trail associated with Ultra Short Race Pace Training, bring together diverse studies and pieces of information, stand firm in the findings, even when unpopular, and through all of that, be a willing mentor, encourager and friend. We are so grateful to and for him. It’s obvious that our family loves the USRPT approach and we encourage coaches and swimmers of all ages to explore this exciting training approach.

Merry Christmas from Team Andrew Indie Swimming.

USRPT provides training materials associated with the Ultra Short Race Pace Training and is offering a Christmas Special – over $50 off when purchasing both titles – “Understanding and Implementing USRPT” featuring Dr. Brent Rushall and “How We Train with USRPT” featuring Michael and Peter Andrew. This special offer is good until December 25th.



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Steve Nolan
6 years ago


Reply to  Steve Nolan
6 years ago

Consider someone who you would like to focus their training on mid-distance to distance at 15. The swimmer is a 16:30 milers and swims the 400IM as well. This could potentially be one of two workouts that day for them:

10 minute dynamic warm-up on land

Warm-up: (10 Minutes) (10)
2 x 200 @ 3:00 #1- Rev IM Swim/Kick by 25 #2- IM Build/Kick by 25

Mile Pace: (50 Minutes) (60)
30 x 100 @ 1:15 Mile Pace
200 Warmdown – 50CH K 50CH S 100BK K/B/K/B by 25 (10 minutes total)

200BK Pace: (25 Minutes) (85)
Swimmer is a 2:00 200BK
20 x 50 @ :50 200BK Pace
200Warmdown – 50BK K 50BR… Read more »

6 years ago

Explain to me what I’m missing here. I watched Michael Andrews, who is a great talent by the way, swim the 200 fly at Juniors this summer and I saw him dying the last 50. Looked like he barely finished the race. Might of been a best time but not the way I like to see my swimmers finishing a race. Also, watched his freestyle and his technique is HORRENDOUS. Granted FAST does not have to look pretty but you can’t stand on a Technique soap box regarding your training methods when your technique is not good. I guess I prefer a good mix of endurance and speed training like a Michael Phelps or Ryan Lochte did at the top… Read more »

wave rider
Reply to  Coach
6 years ago

Tom Shields died on his last 50 of the 200 at Nationals. Seliskar is doomed. I’m kidding…I think Durdan is one of the best coaches out there and his he still had his swimmer die on the last 50. There were a lot of other swimmers coached by great coaches that died in their races as well.

MA tends to die every time on a 200 LC fly but that isn’t one of his top events and I think he will drop it from his program as he just older and focus mainly on the 100’s.

Reply to  Coach
6 years ago

Think about what you just said…

You’d rather a swimmer LOOK good on the last 50 than go a best time???

Is this still planet earth? Almost all of my athletes best swims (the OT cuts, the only Jr Nats cut, the only time under a Sectional cut), even back when I was grinding out 4-5k per hour, they were just hanging on for dear life the last 25 or 50…

Reply to  Hulk Swim
6 years ago

My daughter came thru the same program as ryan lochte where the coach frequently bragged about his methods and massive yardage. She could barely finish a 200 fly. I just wish there would have been an alternative when she endured the useless yardage.

Steve Nolan
6 years ago

“Hey, I saw this one kid finish a race poorly this one time. And his freestyle looks different than what I’m used to. THROW THE WHOLE THING OUT.”

The big picture. That’s what you’re missing.

Steve Nolan
Reply to  Steve Nolan
6 years ago

Well, crap. This is supposed to be a reply to “Coach” above there.

Reply to  Steve Nolan
6 years ago

I see hundreds of kids who have pretty bad techniques from the start to the end of the race, and they don’t train under USRPT. What should we do with them?