A long way home

You never know when you will end up far off shore, getting pulled further out.  Be prepared both mentally and physically so that you can save your own skin and snatch any other souls you should pass.

700m fs/css

5 min tread for recovery then straight into

800m fs/css

2 min tread for recovery then straight into

200m fs/css

100 yards of shallow water running

welcome back to the beach, lucky you

50 push ups

50 lunges

50 4c flutter kicks

50 back extensions


Fill out your birdies and your udts

3 Rounds

30 push ups

40 walking lunges

40 broad jump burpees

max handstand walk (3 attempts)

bear crawl into the surf

out and back swim (this can be 25 yards at a heavy surf beach to 100 at a pond or lake, or anywhere in between)


Instructor F. Is Waiting In The Deep End

4x25m underwater sprint


6 Rounds

200m freestyle + 12 spider man push ups + 18 leg levers + 20 back extensions

4×100 pull

4×150 kick

Before you go home cash out with the following super set

6 pullups/burpees/lunges/flutterkicks


016 – George Briones of SOFlete talks about his…

George Briones [@soflete_gb3] sat down with Schep to talk about what to look for in a coach, entrepreneurship as a veteran, shares his origin story, and talks about how he linked up with SOFlete during its formation in 2015. We are honored that George opened up to us and our audience, it’s a deeper look than he has ever given in a podcast.

If this is your first time listening to The Coastal Athlete Program please make sure to join us on this journey. Like and subscribe, and please please make sure to leave us a review!

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