The program comes in the form of two 32-page manuals (Beginner & Advanced). Each manual breaks down Stretches,  Cardiovascular Exercises, Weight Training and Pool (Form Drills, Surface Swims and Underwater Conditioning).

Each day's workouts are detailed in tables which provide the: 

1. Exercise Name;
2. Number of Reps, The Distance, or the Duration of the Exercise;
3. Number of Sets;
4. Equipment Needed for the Exercise;
5. Rest Time;
6. Intensity (How hard to Push Yourself);
7. Tips from Cody and Vince for how to succeed in the Workout.

Unlike Hold your Breath, Perfect Form and Become the Expert programs, this course does not include video content.

Yes. Again, the Win the Day program is a detailed workout regimen, but is not designed to be an educational class.

In fact, because this course is quite challenging, especially the pool drills, most students choose to purchase this course with the Hold Your Breath like a Helicopter Rescue Swimmer course. The Video-based program, taught by Vince, is designed to help students better understand the techniques, science and training required for longer underwater breath holds. 

If you are seeking to improve your swimming technique, whether that be the Freestyle Stroke, Eggbeater, Buddy Tows or Underwaters, the Perfect Form MasterClass (taught by both Cody AND Vince in a Video Class) is also one of our most popular courses.

• Pair of Fins and Booties
• Mask & Snorkel (Snorkels should NOT have blocking devices)
• Swim Goggles
• Swimming Hand Paddles (like the Speedo Nemesis Contour Paddles)
• Pull Buoy Training Aid (like the Speedo Team Pull Buoy Training Aid)
• Swimming Kickboard
• 10lbs Dive Brick
• Stopwatch/Timer (Waterproof if possible)
• Workout/Running Clothes (short shorts are coolest)

NOTE: Access to a fully equipped gym and a pool is crucial for most of these exercises. Also, before purchasing any of the water equipment listed above, make sure to check what gear is already available for public use at your local pool.

This isn't a "from the couch program". Even the Beginner program is challenging and designed to replicate Elite Military style training. So we expect you to be able to Freestyle swim at least 200yds with minimal difficulty, complete 25yd underwater, and run 3 miles comfortably. 

If you struggle to meet these standards, it is possible to adjust the numbers found in the Beginner Program to your level. 

Need rapid results to improve your water-based skills?

Hold your Breath (for underwater science/training); 

Perfect Form MasterClass (for swimming technique) 

• 30/30's: (a 30sec 25yd underwater; followed by a 30sec rest) x6reps
• Lap Tracers: (Push a brick at the bottom of the pool with 1 breath breaks)
• Arms Only Individual Medleys: (Butterfly, Backstroke, Breastroke, Freestyle)
• Weighted Pullups: Proper Military Form Pullups.

This is the first RSM program created by both Cody and Vince.

Cody, original founder of RSM and current Coast Guard Helicopter Rescue Swimmer, is an accomplished runner that also excels in calisthenic exercises. The workouts in this program are similar to the ones he used to achieve his physical success in Helicopter Rescue Swimmer school. Since graduating and expanding on his knowledge base, he has added many exercises he wished he had known while he was training years ago.

Vince, co-owner of RSM, has been a long-time student and teacher of weightlifting, swimming efficiency and underwater confidence. With over 10 years of free diving experience and as the top swimmer in his Rescue Swimmer class, he hopes to give you the tools to make whatever future physical and aquatic challenges you may face much MUCH easier.

Both instructors have now trained thousands of students to achieve success in their athletic objectives, from Coast Guard Helicopter Rescue Swimmers to Navy Seal Candidates. 

This is unlikely! In the event you work through the training and don't see the results you expected, send us an email or reach out through Instagram and Cody and Vince will try to work one on one with you to tweak the training. If that still doesn't work and you aren't satisfied, you will receive a full refund. 

"Pain is temporary. It may last a minute, or an hour, or a day, or maybe even a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."

Lance Armstrong