St. Albans Recreation
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Race Pace Training

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Tom Koldys
Ultra Short Race Pace Training (USRPT)
USRPT is a science-based training program with outcomes often exceeding that of traditional training.  It is customized both to individual swimmers and specific races and has been shown to not only reduce injury but also prevent excessive fatigue.  This training program for competitive swimmers will focus on only 1-2 strokes and necessitate that swimmers exhibit both self-monitoring and self-controlling behavior.  Training sessions will be intense, improving both muscle hypertrophy and contraction speed, and structured as follows: 
  1. dry-land warm-up
  2. race-simulated skill instruction
  3. event 1 until maximum performance velocity can no longer be reached
  4. recovery
  5. event 2 as time allows
  6. recovery
Program 1 (October 2nd  - October 25th) will run for 4 weeks and consist of 8 total, 1-hour training sessions (Wednesdays and Fridays).
Program 2 (October 30th - November 22nd) will run for 4 weeks and consist of 7 total, 1-hour training sessions (Wednesdays and Fridays).
  • The program is designed for swimmers in a current competitive season; however, any competitive swimmer is encouraged to participate as the training experience will be excellent and effort not wasted.
  • The program is a form of specialized training and is therefore not designed to be a substitute for winter swim team practice. 
  • Swimmers must be able to use a pace clock

The Coach:
Tom Koldys is a St. Albans resident with nearly 30 years of coaching and teaching experience, including 25+ coaching competitive swim and 13+ teaching high school science. He is passionate about sharing what he has learned through experience and research, and is excited to continue working with the greater St. Albans community to assist individuals in realizing and achieving their health and fitness goals. Tom is known for holding his athletes to a high standard, providing them with unwavering support, teaching over telling, and that we come closest to the best versions of ourselves through the pursuit of self-mastery.

Registration information
  • Registration is for the entire program. There are no credits or refunds issued for missed sessions.

* Adjustments and discounts will be applied during checkout if applicable. *

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