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.…
Fast FR and IM 100s
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main:4 Rounds of the following: 4 x 50 Stroke/FR @ 50PIM+20 1 x 100…
IMs & Distance Free
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main: 2 x 100 IM @ PIM+101 x 300 FR @ P+102 x 100…
No Rest Freestyle
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main: If you fail to make any of the 100 intervals, do the rest…