The following is a practice design I got from NBAC swimming. It’s certainly not USRPT, but it can be RPT if you’ve got some fit people.
I used to crank out this set monthly in the early 1990s, and I’ve used it at T2 Aquatics since 2010, and at NBAC from 2001-2009. I can think of at least three Olympic medalists that have successfully attacked this set!
Workout
3x:
1×300 Free IM {410, 405, 4} descend intervals by round
2×150 Pull {2, 155, 150} descend intervals by round
6×50 Free-Stroke x25 (45) — Stroke = Fly, Back, Breast x2
4x:
1×100 Breast Kick (2)
2×25 Dolphin Pull (30)
1×800 Free IM (11)
1×300 Stroke (430)* Breast or Fly
1×800 Free IM (11)
1×250 Stroke (345)* Breast or Fly
1×800 Free IM (11)
1×200 Stroke (3)* Breast or Fly
1×800 Free IM (11)
1×150 Stroke (215)* Breast or Fly
4×50 Swim Down (50) Free-Back x25
Workout Total: 7750
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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