8 Week Craft Program
The MVMT Lab
Build ocean endurance, speed, and race-day confidence with this progressive 8-week program designed for surf lifesaving athletes. Each week includes 5 workouts: 2 high-intensity interval sessions (one ski, one paddle), 2 long-distance base builders (one ski, one paddle), and 1 full-body Iron session combining all crafts. Whether you’re prepping for nationals or sharpening your skills, this program delivers the structure and intensity needed to level up on the water.
Red Suit Reps
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5 min warm up paddle 5x 2:00 paddle with last 30 seconds hard + 1:00 rest 10x 1:00 paddle with last 20 seconds hard + 1:00 rest 5x 1:30 paddle with last 10 seconds hard + :30 sec rest 10x :30 paddle with last 5 seconds hard + :30 sec rest 5 min cool down
Hydro Hustle
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50 min ski session goes as follows 10 min at 60% effort 15 min at 75% effort 10 min at 60% effort 15 min at 75% effort If you know your ZONE 2 Heart Rate try to stay in that zone or just above it!! If you don't know here is a quick formula to give you an estimate Zone 2 = 60–70% of your max heart rate (MHR) Step 1: Estimate your MHR Formula: 220 - your age Step 2: Multiply by 0.6 and 0.7 Example for a 35-year-old: MHR = 220 – 35 = 185 bpm Zone 2 = 185 × 0.6 to 0.7 = 111–129 bpm
CPR & PRs
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1 mile warm up 2 rounds of the following: 1 min 60% on knees 1 min easy prone 2 min 65% on knees 2 min easy prone 1 min 70% on knees 1 min easy prone 2 min 75% on knees 2 min easy prone
Sun's Out, Saves Out
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6x (1:30 @ 70% + :30 EZ) 5x (1:15 @ 75% + :45 EZ) 4x (1:00 @ 80% + 1:00 EZ) 3x (:45 @ 85% + 1:15 EZ) 2x (:30 @ 90% 1:30 EZ) 1x 2 min ALL OUT 5 min cool down
The Hasselhoff Hustle
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Warm up: 5 min swim 5 min board 5 min ski Main set: * find something to run around that is about 50 meters for transitions 4x 150 ski strokes out (65% effort) turn around and come back in (75% effort) 100 paddle strokes out (65% effort) turn around and come back in (75% effort) 100 swim strokes out (65% effort) turn around and come back in (75% effort) rest 2-3 min between each set Cool down: 5 min paddle
Casey Francis
Casey Francis is a licensed performance physical therapist with a background in competitive surf lifesaving and ocean lifeguarding. With years of experience on the beach and in the clinic, Casey combines real-world rescue skills with clinical expertise to help athletes and everyday movers recover, build resilience, and perform at their best.
