Freestyle Speed & Pacing
Warm Up:1000 Choice Main:*Note: Negative Split means to ensure that the second half of the distance is FASTER than the first.*3 rounds of the following: 2 x 100 FR @…
IM Ladders
Warm Up:1000 Choice Main:4 rounds of the following: 4 x 100 FR 3 x 75 BA 2 x 50 BR 1 x 25 FL*For the intervals, use the following:For Round…
Underwaters & Strokes
Warm Up:1000 Choice Main:3 rounds of the following: 1 x 200 FR with fins, trying to hit 15m underwater on each wall @200P+30 3 x 100 FR @ 100P+10 2…
Resistance and Sprints (USRPT)
Warm Up:600 Choice Main:8 x 25 Pocket scull @ R:158 x 25 Deadman sprints @ R:15 **Start in a deadman float position (floating face down in the water), just far…
IM and FR Sprints
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main:4 rounds of the following: 2 x 100 FR @ Round P (see below…
Broken Distance Sprinting
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main:1 x Broken 500 FR: 1 x 50 @ R:15 1 x 100 @…
IM Sprint and Kick
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main:4 x 50 Kick, no fins @ R:204 x 75 IM Drill (no FR)…
Broken 500 Finisher
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main:4 rounds of the following: 2 x 50 FR sprint @ 50P+1:00 1 x…
Kick and 200 Stroke Practice
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main:6 x 50 Kick, no fins @ R:208 x 50, 1 arm FR with…
50s for Finishing a 200
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main:**NOTE: This set gets a bit confusing when trying to track when you should.…