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 @…
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…
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…
400 Repeats
Warm Up:1000 SKIPS 8 x 50 IM Order/FR by 25 @P+20 Main Set: 4 x 400 FR Hold P @P+1012 x 50 ODD: Drill @1:30, EVEN: Sprint Cool Down:500 Choice…
Broken 500 @1000 Pace
Warm Up:1000 SKIPS Main Set:Holding 1000 Pace 50 R: 10100 R: 20200 R: 30100 R: 2050 R: 10200 Easy 12 x 25 1) UW FL Kick w/ Fins2) Easy3) Sprint…
IM
Warm Up:1000 SKIPS Main Set:3 x 100 IM Desc. 4x IMO2 x 50 Drill 1 x 50 Sprint 1 x 50 Easy Cool Down:400 Choice TOTAL YARDAGE: 2500
10/25/2023 Practice
Warm Up:200 Free200 Free Pull200 Kick200 IM Drill/Swim200 Choice Main Set:3x through the following, where Round 1 is Free, Round 2 is Non-Free, and Round 3 is Free: 8 x…