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…
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…
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…
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…
Stroke
Main Set:4x 4 x 75 FR @[100p]1 x 200 FR @P+104 x 50 Stroke/FR R:20 1 x 100 IM Cool Down:Choice TOTAL YARDAGE: 3200 Tags:
Stroke
Warm Up:1000 SKIPS Main Set:20 x 75 ODD: BA P+20, EVEN: 25 Kick/50 BA 20 x 25 ABF @P+50 100 Double Arm BA Cool Down:400 Breathing Ladder TOTAL YARDAGE:…
Breast or Fly
Warm Up:300 FR 300 Pull200 ABF Main Set:2x Choose BR or FL 1 x 100 Stroke kick P+50 2 x 75, 50 Stroke Build, 25 3-3-3 FR Sprint P+303 x…
Stroke and Pull
Warm Up:200 FR200 IM6 x 50 Kick 25 UW Kick/25 Swim6 x 25 Scull3 x 50 Hesitation Drill Main Set:4 x 50 FL @P+401 x 400 Pull @P+151 x 50…
Stroke & Drills
Warm Up:1 x 200 FR2 x 100 Kick4 x 50 25 Fist, 25 Catch-Up8 x 25 Low Scull Main Set:3x 4 x 25 Stroke2 x 25 Kick 4 x 25…
2023/10/18 Practice
Warm Up:200 Free4 x 50 FR Drill4 x 50 SL Kick No Fins R:208 x 25 IM Order R:15100 Double Arm Main Set:2x through the following: 4 x 100 Free…