Warmup
1 x 300 choice
4 x 75 (25 kick/25 drill/25 swim)
4 × 50 spiking 4/12 @30" rest
Preset (USRPT)
12 × 50 stroke @60"
LC - 1 x 200 R1
12 x 25 stroke @40"
LC - 1 x 200 R1
Main Set
3 x 100 descend @2'00"
**HR check at the end of 3rd 100
Cooldown
15 mins competition warm down (combine kick/sculling/snorkel/swim)
Warmup
1 x 200 choice
4 x 50 stroke drill @20" rest
8 x 25 kick w/board @35"
Preset
4 x (3 × 25) @20" rest
**15m streamline kick underwater + 4 fast strokes + rest of 25 easy
6 x 50 @60"
**10" stationary kick on wall + flip turn + swim at HR23
Paddles
5 x 100 stroke w/paddles only @1'45"
Main Set
3 x 50 stroke @55" + 60" rest + 50 fast w/fins
+ 60" rest
3 x 50 stroke @55" + 60" rest + 75 fast w/fins
+ 60" rest
3 x 50 stroke @55" + 60" rest + 100 fast w/fins
Lactate Clearance
1 x 200 R1
Stretch Cord
4 x assist
Cooldown
1 x 400 (25 sculling/25 swim)
Warmup
1 x 600 choice
8 x 50 @30" rest (15m scullin@ + 10m sprint + 10m sculling + 15m sprint)
Preset
6 x 100 stroke R1 @2'00" (perfect technique & DPS)
Partial Race Measurements
4 x 100 @3'00" rest (starting under the flags)
#1. 20m sprint + 80m easy
#2. 30m sprint + 70m easy
#3. 40m sprint + 60m easy
#4. 50m sprint + 50m easy
**All for time
Lactate Clearance
1 x 200 R1
Race Finish
4 x 15m all-out race finish
Cooldown
20 mins competition warm down
Warmup
1 x 200 choice
3 x 100 kick (25 fly on back/75 choice) @20" rest
8 x 50 spiking 4/8 @60"
Preset (kick)
4 × (25 board on vertical pos./25 regular + 25 kick build + 15" rest + 50 kick all-out for time)
**60" rest between sets
6 x (5" stationary kick on wall - no breath + 25 sprint + 25 easy) @60"
Lactate Clearance
1 x 200 R1
Core Drills (Fins)
16 × 50 @1'30"
4 × (25 underwater dolphin + 25 swim R1)
4 × (25 30 deg titanic kick + 25 swim R1)
4 × (25 free kick "Mercy" drill + 25 swim R1)
4 × (25 fly kick "Mercy" drill + 25 swim R1)
+ 100 easy
Broken Swim from a Push (choice of 100 or 200)
Cooldown
1 x 400 (25 sculling/25 swim)
Warmup
1 x 300 (100 free/100 stroke drill/100 kick choice)
8 x 50 @20" rest
Odds - 25 fly kick on back/25 stroke swim
Evens - 25 free no breath/25 sculling
Preset
2 x (4 × 100) stroke @2'00"
Set #1 (no fins) - 25 R1 + 50 fast + 25 easy
Set #2 (fins) - 25 drill + 75 build
**60" rest between sets
Turns - 15' of 20m all-out turns
Lactate Clearance
1 x 200 R1
Main Set
4 × 50 Stroke @60" P200
+ 60" rest
4 x 50 Free @60" P200
Cooldown
1 x 400 (50 sculling/50 swim)
Warmup
1 x 300 choice
6 x 50 spiking 4/8 @60"
USRPT
12 x 50 @60"
Lactate Clearance
1 x 200 R1
Shooters (w/fins)
8 x 25 underwater @30" rest
Main Set
2 x (5 x 100 @2'00") R1+ R2-
**60" rest between sets
Cooldown
1 x 400 (25 sculling/25 swim)
Warmup
1 x 200 choice
3 x 100 (25 sculling/25 stroke build) @20" rest
8 x 50 (25 kick/25 spiking 4/6) @60"
Preset (w/fins) @30" rest
10 x 75
Odds - 25 Sprint/50 easy
Evens - 50 fast/25 easy
Lactate Clearance
1 x 400 R1
Main Set
12 x 25 All-out for time from a push @3'00" rest
Cooldown
20 minutes competition warm down
