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…
Find Your Base “P’s” (Pace)
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 scull3 x 50 BA Main Set:3 x 300 FR R:30When doing this, the goal is try to hold…
Stroke Drill and IM
Warm Up:20 Min DIY Main Set:4x Stroke RD 1: FL, 2: BA, 3: BR, 4: FR 1 x 200 IM Drill R:301 x 225 IM 200 IM, 25 Stroke R:30…
Desc. FR OR Desc. IM
Warm Up:15 Min DIY Main Set:3x: Desc. Cum. Time Between Rounds 1 x 200 FR @P+202 x 100 FR @P+202 x 50 FR @P+301 x 100 Easy OR 3x: Desc.…
Stroke and Distance
Warm Up:200 FR200 IM 6 x 50 UW Kick/Swim6 x 25 Scull3 x 50 DPS FR Main Set:16 x 50 @P+40 1: FL/BA2: BA/BR3: BR/FR4: FR/FR 1 x 1000 FR…
Open Water Distance
Warm Up:200 FR200 IM 6 x 50 UW Kick/Swim w/Fins 6 x 25 Scull3 x 50 DPS Main Set:6 x 100 FR @P+10 6 x 100 FR w/ Bouy Only…