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Saturday, November 26, 2022

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November 26, 2022

10 minute warm-up 6 x 100 Alternating Free, IM. . 1 & 2: Swim; 3 & 4 drill, 5 & 6 kick 6 x 300 . 300 IM . 100 Free, 200 IM . 150 Free, 150 Fly, Back, Breast . 6 x 50 alternate free, stroke . 200 free, 100 IM . 300 Free… Read More ›

Friday, November 26, 2022

10 minute warm-up 16x 50. 4 swim, 4 kick, 4 drill, 4 swim. Mix in some nonfree towards the end. 200 moderate, 4 x 50 sprint 200 moderate, 3 x 50 sprint 200 moderate, 2 x 50 sprint 200 moderate, 1 x 50 sprint 200 moderate 300 pull

Holiday Party PayPal link – correction

Hi team, it has come to our attention that the PayPal link on the survey for the Holiday Party is for a $20 payment. If you are only paying for one person, the fee is $10. Here is the correct link for that: https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=6D7YMPZLMHXAA Apologies for the confusion.

Monday, November 21, 2022

10 minute warm-up 12 x 50. 3 rounds swim, kick, drill, swim 2 Rounds: 200 Moderate, 150 up-tempo, 20 sec rest; 200 moderate, 100 up-tempo, 20 sec rest; 200 moderate, 50 up-tempo, 20 seconds rest 300 swim down

Saturday, November 19, 2022

10 minute warm-up 3 x 200 1. swim, 2. Kick-swim, 3. Drill -swim 2 Rounds: . 200 Im/stroke . 100 free . 2 x 100 IM/stroke . 100 free . 4 x 50 IM/stroke 12 x 25 easy/sprint 300 kick

Monday, November 14, 2022

10 minute warm-up 8 x 75 Odds swim, Evens: kick, drill, build 300 moderate 150 up tempo 200 moderate 150 up tempo 100 moderate 150 up tempo 100 moderate 150 up tempo 200 moderate 150 up tempo 300 moderate 150 up tempo

Saturday, November 12, 2022

10 minute warm-up 300 every 3rd length non-free 6 x 50 kick 400 free, 50 fly, 200 reverse IM 300 free, 50 back, 200 IM 200 free, 50 breast, 200 reverse IM 100 free, 50 choice, 200 IM 300 swim down

Monday, November 7, 2022

10 minute warm-up 4 Rounds of 3 x 50 free . # 1: moderate . # 2: Rhythm drill . # 3: bilateral breathing . # 4: distance per stroke 4 rounds: . 250 establish a pace . 150 build speed +15 sec rest . 50 sprint + 30 sec rest 4 x 75 rotating… Read More ›

Saturday, November 5, 2022

10 minute warm-up 2 rounds of 3 x 100. Kick, Drill, Swim. Round 1 is free, round 2 is choice 3 rounds of 300, 200, 100 . #1: free, IM, choice . #2: IM, choice, free . #3: choice, free, IM swim down

Monday October 31, 2022

10 minute warm-up 8 x 75 odds free, evens IM 7 rounds: 150 moderate, 150 up-tempo. 15 seconds rest after each 150 300 swim down

Monday, October 24, 2022

10 minute warm-up 4 x 150 Drill, Moderate. Distance per stroke by 50 4 x 300 Descend. Pull gear ok. 20 sec rest 4 x 200 Ascend 4 x 75 swim down

Saturday, October 22, 2022

10 minute warm-up 6 x 50 fly and breast. . Kick 25 fly, 25 breast . Drill. 1 stroke fly, 1 stroke breast. Finish forward . . Swim 25 fly, 25 breast 6 x 50 Back/ Free . Kick: 25 back, 25 free . . Drill: 4 strokes back 4 strokes free. Rotation . Swim… Read More ›

Monday, October 17, 2022

10 minute warm-up 4 x 100: 100 swim, 100 kick, 100 drill, 100 swim 4 x 50 Build descend within each group: 4 x 200,. 4 x 150, 4 x 100, 4 x 50 300 swim down

Saturday, October 15, 2022

10 minute warm-up 6 x 75: odds are fly,back,breast; evens free 6 x 50: odds stroke, evens free 4 – 6 rounds: . 200 free moderate . 20 sec rest . 100 IM for time . 20 sec rest 6 x 50 kick

Friday, October 14, 2022

workout by Flo Warm up 4 x 75 kick drill swim 4 x 100: 50 kick, 50 swim 200 swim up tempo. Remember your time 2 x 100 distance per stroke 1 minute rest 2 x 100: 1 fast, 1 easy 4 x 50 drill 1 minute rest 4 x 50: 1 fast, 1 easy… Read More ›

Thursday October 13, 2022

10 minute warm-up 300 every 3rd length non-free 6×50 odds short axis drill, evens long axis drill 3 rounds . 200 IM . 100 Free . 100 IM . 200 Free 300 kick swim down

Monday October 10, 2022

10 minute warm-up 3 x 200 swim-kick-drill-swim by 50 3-4 rounds: . 200 cruise+15 . 200 cruise + 10 . 100 up tempo . 30 seconds rest 300 swim down

Friday October 7, 2022

Misa’s sprint Day 6×50 2 catch-up/ distance per stroke; 2 fist drill/ DPS; 2 scull/DPS 4×50 non free drill down/DPS 9×50 in 3 groups: 1: sprint the first 1/3; 2: sprint the middle 1/3; 3: Sprint the last 1/3 3×100 (10, +5, cruise) 3-5 50 kick 6×25 sprint on 45 sec 3×50 on 2:00 1×100

Monday, October 3, 2022

10 minute warm-up 6 x 100 Odds reverse IM, Evens Choice 3 – 4 Rounds: . 200 on Cruise+ 10 . 2x 100 on Cruise +5 . 2 x 50 on Cruise . 30 seconds rest 300 swim down

Saturday, October 1, 2022

10 minute warm-up 3 x 100. Middle 50 is the focus: 1. Extra stretch 2. Kick 3. Build 10x 50 alternate nom-free and free 10x 150 odds are fly/back/breast, evens free 6x 50 kick 100 – 300 Swim down

Monday September 26, 2022

10 minute warm-up 8 x 75 odds build, evens moderate 3 – 4 Rounds: 200, 150, 100, 50 on cruise + 15 seconds. Ok to bundle as all 200s, all 150s,… 300 swim down

Saturday, September 24, 2022

10 minute warm-up 6x 100. Odds 50 kick, 50 swim. Evens 50 drill, 50 swim 12 rounds: . 75 fly back breast . 75 free 300 free pull

Saturday September 17, 2022

10 minute warm-up 12×50 odds stroke, evens free 2x 300, 2x 200, 2x 100, 2x 200, 2×100 odds IM/stroke, evens free 4×50 kick 300 pull

Monday September 12, 2022

10 minute warm up 4 x 150: #1 swim, #2 swim-kick-swim, #3 swim-pull-swim, #4 swim 5 x 200 cruise+15 7 x 100 cruise+ 10 9 x 50 cruise + 5 300 swim down

Monday, August 29, 2022

10 minute warm up 12 x 50 Build in groups of 3 2 Rounds: 250 straight. On cruise +15 200, 10 sec, 50 on cruise + 25 150, 10 sec, 50, 10 sec, 50 on cruise+ 35 100, 10sec, 50, 10 sec 50, 10sec, 50 on cruise +45 300 swim down

Saturday August 27, 2022

10 minute warm up 8 x 75 alternate free and fly/back/breast. 2 swim, 2 kick, 2 drill, 2 swim 3 rounds: 100 free and 200 IM/stroke 3 rounds: 100 free and 100 IM/stroke optional: 6 x 50 kick 6x 50 stroke and free

Wednesday, August 24, 2022

One last post from Chris. With Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/25 swim evens: 50 single arm drill/25 swim 6×50 odds: kick, build evens: rhythm drill 4×50 swim build on cruise+10 sec (800/1400) main set: 3×100 swim on cruise+10 sec, descend 1-3 1×1000 swim on the odd… Read More ›

Wednesday, August 17, 2022

Focusing on the middle of the swim, with Chris, Misa, and Kate warm up: 600 choice (600/600) drill set: 4×75 (25 windshield wiper scull/25 rhythm drill/25 swim) 4×50 kick, descend 1-4 8×25 swim, build. Choice of strokes (700/1300) main set: 3×500 with 1 minute rest between each #1 200 moderate/100 focus/200 moderate #2 150 moderate/200… Read More ›

Monday August 22, 2022

10 minute warmup 6×100 2 rounds of: #1 50 kick/50 swim . #2 50 drill/50 swim, #3 50 nonfree/50 free 3×700 on cruise+30 seconds: #1. Break at each 50 for 5 sec, #2. Break at each 100 for 10 sec. #3. Break at 150 for 15 seconds #4. Straight through. #5. Break at the 150… Read More ›

Monday August 15, 2022

10 minute warmup 6 x 75 Odds kick/drill/swim by 25, Evens build 6 x 50 Odds short axis drill, Evens long axis drill Main set: 400, 350, 300, 250, 200, 150, 100, 50 cruise interval on the ’00s, recovery +15-20 on the ’50s 200 swim down

Saturday August 13, 2022

10 minute warm-up 300 Every 3rd length nonfree 3×100 swim/kick/drill/swim: 1. Breast 2. Back 3. Fly Main set is a ladder alternating free and IM/stroke: 100/100, 200/200, 300/300, 200/200, 100/100. Total 1800. 10 to 15 sec rest after each

Wednesday, August 10, 2022

More on that whole stroke balance and symmetry thing with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 3×100 (50 single arm or rhythm drill/50 swim) 3×50 kick, descend 1-3 6×25 swim build odds free, evens nonfree (600/1200) main set: 3 rounds of: 1×100 rd 1: breathe only to your left side… Read More ›

Wednesday, August 3, 2022

Applying a 6-beat kick lesson, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm evens: drill is rhythm drill 4×50 kick, descend 1-4 4×25 swim build (600/1200) main set: 1×400, every 4th length use a 6 beat kick 1×200, breathing 25 left/25 right… Read More ›

Wednesday, July 27, 2022

A (nicer than) old school descend, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 single arm drill evens: 50 rhythm drill/50 swim 4×50 on cruise+10 sec (25 breathing to the left/25 breathing to the right) (600/1200) main set: 4×400, descend 1-4 #1 on cruise #2 on cruise+15… Read More ›

Monday, August 8, 2022

10 minute warm up 6×100: 2 drill, 2 moderate, 2 build. Odds free, evens nonfree 14×150 rotate through intervals of cruise, +5 sec, +10 sec 300 swim down

Monday July 25, 2022

10 minute warmup 8 x 75 odds swim, evens kick/drill/swim 6 x 300 descend in 2 groups of 3. 20-30 seconds rest after each one 6 x 50 swim down

Saturday, July 23, 2022

A bottoms up or top down layered cake of stroke work, with Chris and Liz warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim), one each stroke drill for Fly, Back and Free is either single arm or rhythm drill drill for Breast is 2 streamline kicks/1 pull 4×50 kick, build, one… Read More ›

Wednesday, July 20, 2022

Setting the technique bar high, and then holding it on cruise interval, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 single arm drill evens: 50 rhythm drill/50 swim 4×50 on cruise+10 sec (25 breathing left side/25 breathing right side) (600/1200) main set: 1×200, perfect technique, with 30… Read More ›

Tuesday, July 19, 2022

Doubling up parts of your IMs, with Chris and Liz warm up: 600 choice (600/600) drill set: 4×50 free on cruise+10 sec, descend 1-4 4×50 kick, build, one each stroke 4×75 (50 drill/25 swim), one each stroke For Fly, Back and Free, drill is choice of single arm or rhythm drill For Breast, drill is… Read More ›

Friday July 22, 2022

10 minute warmup 8×75 odds free, evens stroke mix 10×150 build by 50. 30 seconds rest after each. Lat 50 should be strong. 10×50 either: odds nonfree, evens free; or kick. 10×25 fast/easy

Monday July 18, 2022

10 minute warmup 8×75 kick, drill, swim. odds Free; evens stroke 8×200 Descend in groups of 4. Take 30 seconds rest after each one. 8×50 4 kick, 4 swim down

Wednesday, July 13, 2022

Manually setting up a negative split, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 (50 kick/50 drill) odds: drill is single arm drill evens: drill is rhythm drill 4×50 swim on cruise+10 sec (25 breathing to the left/25 breathing to the right) (600/1200) main set: 2 rounds of: 1×300 moderate… Read More ›

Tuesday, July 12, 2022

Backwards descending your favorite stroke, with Chris and Liz warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim), one each stroke For Fly, Back and Free, drill is single arm drill. For Breast, drill is 2 streamlined kicks/1 pull 4×50 kick, build, one each stroke 4×25 swim, build, one each stroke (600/1200) main… Read More ›

Wednesday, July 6, 2022

Breathing on different sides, working on stroke balance, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill 4×50 kick, descend 1-4 4×25 swim, build (600/1200) main set: 3 rounds of : 1×200 on cruise+20 sec round 1:… Read More ›

Friday July 15, 2022

10 minute warmup 4×150 #1 swim, #2 kick, #3 drill, #4 swim 10x 100 FAST on 3 minutes. Use the extra time to swim down 8×50 alternate stroke and free

Monday, July 11, 2022

10 minute warmup 15×50 rotating kick/drill/swim 12×100 descend in groups of 3: 3 easy, 3 moderate, 3 strong, 3 hard 12×75 4 rounds of easy, medium, fast

Saturday July 9, 2022

10 minute warmup 2×300 every 3rd length kick on the first; non-free on the second 6 to 8 x 200: Alternate IM and free 8×50 alternate stroke and free

Monday, July 4, 2022

10 minute warmup 7×100 odds are 50 stroke/50free; evens are 50 kick/50 swim 12×150 odds: take 10 seconds rest at the 75. Evensare continuous. 20 seconds rest after each. 8×50 ascend. 2 sprint, 2 strong, 2 moderate, 2 easy

Wednesday, June 29, 2022

Varying pace with Chris and Al warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill 4×50 kick, descend 1-4 4×25 swim, build (600/1200) main set: 3×500 with 1 minute rest between each #1 100 moderate/100 uptempo/100 moderate/100 uptempo/100 moderate #2 50 moderate/50… Read More ›

Monday, June 27, 2022

10 minute warmup 8×75 odds free, evens stroke 12×125 done as 3 rounds of 3 moderate with 15 sec rest after each and 1 up-tempo with 30 sec rest 12×50 done as 3 rounds of 3 moderate with 15 sec rest after each and 1 up-tempo with 30 sec rest

Wednesday, June 22, 2022

10 minute swim 10×75 odds: kick swim swim; evens: drill swim swim 10×125 Build the last 50 of each 10x75sprimt the last 25 of each swim down

Monday, June 19, 2022

10 Minute warmup 6×100 #1 & 4: 50 kick, 50 Swim; #2&5: 50 drill, 50 swim; #3&6: 50 Build, 50 Swim 3 Rounds: 300, 200, 100 on cruise+15 or +20. Take 5 sec after each 100, 30 seconds after each round. 300 swim down

Wednesday, June 15, 2022

A hot water pyramid with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 single arm drill/25 swim evens: 50 rhythm drill/25 swim 4×50 kick, descend 1-4 4×25 swim, build (600/1200) main set: The water temperature was very high today, so we are backing off the intensity level a bit… Read More ›

Wednesday, June 8, 2022

Simulating an open water mile race, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 swim evens: 50 single arm drill/50 swim 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: We break the open water race into 3 pieces–the start (fast and then settling into a… Read More ›

Monday, June 13, 2022

warm water 10 minute warm up 12×50: 4 drill, 4 kick, 4 swim 2 Rounds: 200, 175, 150, 125, 100, 75, 50, 25. Last 25 of each should be fast or backstroke. Take 30 seconds rest after each one. 300 swim down

Saturday, June 4, 2022

Working turns and finishes with Chris and Kate warm up: 600 choice (600/600) drill set: 4×125 in reverse IM order (50 kick/50 drill/25 swim) Drill for Fly, Back and Free: Single Arm drill. Focus on setting the high elbow catch. Drill for Breast: 1 pull/2 kicks. Focus on pressing into the streamline out front. (500/1100)… Read More ›

Monday, June 6, 2022

10 minute warm-up 300 every 4th nonfree; 250 alternate swim and kick by 50 200 moderate 25, build 25 6×250 Descend 1-3 and 4-6 6×100 Descend 1-3 and 4-6 300 swim down

Wednesday, June 1, 2022

Simulating an open water race, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 single arm drill/50 rhythm drill evens: 50 kick/50 swim max DPS 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: This set is meant to emulate the 3 portions of an open water race–the… Read More ›

Saturday, May 28, 2022

10 minute warmup 4×200 #1: All free, #2 Non-free every 3rd length, #3 Non-free every other length, #4 IM or non-free 6 rounds: 150 free + 100 IM Take 10-15 seconds rest after each one 6 rounds: 50 free moderate + 25 sprint

Wednesday, May 25, 2022

Pool temperature was too warm for a distance workout, so the workout was modified 10 minute stretch 6×100: evens free, odds stroke/IM Distance set: 600-500-400-300-200-100 with 15 seconds rest at the 1/2 way of each and 30 seconds between them Modified workout: 5×100, 4×100, 3×100, 2×100, 1×100; 10-15 seconds rest after each 100; 30 seconds… Read More ›

Monday, May 23, 2022

10 Minute Warmup 12×50 in 3 groups of 4. 1st group is Swim, Kick, Drill, Swim. 2nd Group is IM Order. 3rd group is descend. 6 rounds of a 300, 15 seconds rest, 50 up-tempo, 15 seconds rest. In rounds 1 and 4, the 300 is straight. In rounds 2 and 5, the 300 is… Read More ›

Wednesday, May 18, 2022

Determining today’s cruise interval empirically, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 free odds: 50 kick/50 swim evens: 50 single arm drill/50 swim (400/1000) main set: Do one part without any pulling gear or fins. You’re free to use any gear you want on the other part. 1×1000, get… Read More ›

Saturday, May 14, 2022

A return to stroke work, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100, choice of strokes odds: 50 kick/50 swim evens: 50 drill/50 swim 4×50 swim (25 nonfree/25 nonfree), max DPS, choice of strokes 4×25 swim, build, choice of strokes (700/1300) main set: 1×200 free on cruise+15 sec, moderate pace, perfect… Read More ›

Monday, May 16, 2022

10 Minute warm-up 4×100 Swim-Kick-Drill-Swim (25 each), 8×50 Odds: short-axis drill (fly/breast), evens: long-axis drill (back/free) 10×200 Descend in groups of 3. 1st 3 on Cruise+15, 2nd 3 on Cruise+10, 3rd 3 on Cruise + 5; Take 15 seconds rest between each group, or a minute after #9, Sprint #10. 300 Swim down

Monday, May 9, 2020

10 Minute warmup 10×75 Odds free, evens IM 10×150: Odds straight through, Evens take 10 seconds break at the 75 10×50: Descend in groups of 3. Take a minute after #9 and sprint the last one. 10×25 Ascend

Sunday, May 8, 2022

Distance workout 10 minute warm up 3 x 200. #1 Drill/Swim by 50, #2 Kick/Swim by 50, #3 Build/Swim by 50 3 x 600 to 800 yards. #1 Straight through, #2 15 second break at the middle, #3 10 second break at each 200. Swim down

Monday, May 2, 2022

10 Minute warm-up 6×100 in pairs: 1 Free, 1 IM. First 2 are swim, Second 2 are drill, Third 2 are Swim 10×200 Descend in groups of 3. First 3 on Cruise + 10. Second 3 on Cruise + 15, Third 3 on Cruise + 20. Work the last one. 6×50 Ascend

Wednesday, April 20, 2022

Push and relax (although there’s less relaxation as we go through the set) with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 choice of drill evens: swim, build each 25 from moderate to fast 100 swim max DPS (500/1100) main set: 1×200 on cruise 1×400 on cruise+30 sec 1×200… Read More ›

Sunday, April 17, 2022

Modeling an open water swim, with Chris and Kate warm up: 4×100 (25 kick/50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill (400/1000) main set: 3×600, with 1 minute rest between each one #1. 100 fast–200 uptempo–300 moderate. 10 sec rest between each accelerate away from the start and ease… Read More ›

Saturday, April 16, 2022

Nonfree focus, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 (25 kick/50 drill) one each stroke 4×75 (25 drill/50 swim) one each stroke. Pick a different drill this time (600/1200) main set: 1×200 free on cruise+10 sec, moderate pace, perfect technique 2×200 nonfree on cruise+40 sec, descend 1-2 same stroke or… Read More ›

Wednesday, April 13, 2022

Backwards descend, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill 4×50 kick, descend 1-4 4×25 swim, descend 1-4 (600/1200) main set: 2×800, with 1 minute rest between #1. straight, even pace #2. broken as 4×200 as… Read More ›

Wednesday, March 23, 2022

Set a pace and then build it up, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 3×50 on cruise+10 sec, max DPS 2×100 drill (50 single arm drill/50 rhythm drill) 3×50 kick, descend 1-3 4×50 on cruise+10 sec, descend 1-4 (700/1300) main set: 3×500 with 1 minute rest between each #1…. Read More ›

Monday, April 18, 2022

Warm-up: 10 minute swim Drill/Warm-up: 12×50 done as 3 rounds of 4. 1st round on cruise+15, 2nd round on cruise+10, 3rd round on cruise + 5 Main set: 2 Rounds of 400, 300, 200 Focus on negative splitting each one. Choose an interval that gives about 20 seconds rest after each interval. Swim Down: 200… Read More ›

Monday, April 11, 2022

Warm-up: 10 minutes swim Drill: 4 rounds: 100 Free followed by 50. By rounds, the 50 is: 1) kick, 2) Drill, 3) Swim, 4) Build Main: 3 rounds: 300, 200, 100 with 15 seconds rest between each interval. The pace should be getting faster as the distance gets shorter Swim-down: 4 x 100. Start moderate,… Read More ›

Monday, April 4, 2022

Warm-up: 10 minutes swim Drill: 3×100 Kick-drill-drill-swim, 4×75 Descend Main: 6×200 negative split. 10 seconds rest between intervals Main: 8×100 Descend 1-4, 5-8 with 5 seconds rest between intervals. Swim-down: 300

Wednesday, March 30, 2022

Working the second half with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 (50 single arm drill/25 rhythm drill) 4×50 kick build 4×25 swim, descend 1-4 (600/1200) main set: 1×100 (50 moderate/50 uptempo) 1×300 (150 moderate/150 uptempo) 1×500 (250 moderate/250 uptempo) 1×700 (350 moderate/350 uptempo) 30 sec rest between each swim… Read More ›

Saturday, April 9, 2022

Focusing on Strokes with Chris and Liz warm up: 600 choice (600/600) drill set: Build up and tear down a reverse 100 IM First 100: swim on the way down, kick on the way back. Add on to the end. 1×25 free 1×50 (25 free kick/25 breast swim) 1×75 (25 kick free/25 breast swim/25 kick… Read More ›

Monday, March 28, 2022

Warm-up: 10 minutes Drill: 8×75, odds free, evens IM/Stroke Main: 2×300, 2×250, 2×200, 2×150, 2×100: 2nd faster than the first; Cruise +10

Wednesday, March 23, 2022

Working from the inside out, with Chris, Misa and Kate warm up 600 choice (600/600) drill set: 2×150 (50 single arm drill/50 2-stroke rhythm drill/50 swim max DPS) 2×75 kick (25 easy/25 medium/25 fast) 3×50 swim on cruise+10 sec, descend 1-3 (600/1200) main set: 3×600 with 1 minute rest between each #1. 250 moderate/100 uptempo/250… Read More ›

Monday, March 21, 2022

Warm-up: 10 minute swim Drill Set: 12×50 in sets of 4: Kick, Swim, Drill, Swim Main Set, Part 1: Take 5 seconds rest at the 1/2 way point in each distance. Take 10-15 seconds rest after each distance: 400, 300, 200 Main Set, Part 1: Take 10 seconds rest at the 1/2 way point in… Read More ›

Wednesday, March 16, 2022

Picking up the second half with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 3×150 #1. 75 kick/50 drill/25 swim #2. 50 kick/25 drill/75 swim #3. 25 kick/75 drill/50 swim If you know programming, this is a bubble sort/shift right. Why? Because engaging your brain bright and early in the morning when… Read More ›

Saturday, March 19, 2022

10 Minute Warm-up Drill: 300 Every 3rd length should be kick; 200 Every 2nd length should be stroke; 100IM Main: 6 rounds: 200 Every 4th length is stroke, 100IM Take 10-20 seconds between each. Swim-Down 300

Monday, March 14, 2022

10 Minute warmup Drill: 6×100: 2 Drill, 2 kick, 2 swim 5-7 rounds of 200 Moderate, 5 seconds rest, 50 up-tempo; 15-20 seconds rest 300 Swim Down

Wednesday, March 9, 2022

Slipping in and out of USRPT, with something new with Chris, Misa, and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/25 swim evens: 50 Rhythm Drill/25 swim 4×50 swim (25 breathe to the right/25 breathe to the left) 2 minute Zen Float passively float on your back, minimizing any motion. Balance… Read More ›

Monday, March 7, 2022

All distances in meters; 10 Minute Warmup; 8×75 Odds Free, Evens stroke; Kick-Drill-Swim by 25; 8×150 done as 125 moderate, 5 seconds rest, 25 up-tempo; 10-15 seconds rest; 8×75 done as 50 moderate, 5 seconds rest, 25 up-tempo; 10-15 seconds rest; 300 Swim Down

Friday, March 4th, 2022

Warm-up:3×100 (Drill/Kick/Swim)3×50 Kick/Swim3×50 Drill/Swim Main Set: 3-4 rounds2×100 -550 EZ50 FAST200 EZ

Monday, February 28, 2022

Warm-up: 10 Minute swim; Drill: 6×100: #1 Kick, #2 Drill, #3 Swim, #4 Scull, #5 Drill, #6 Swim. Work on rotation/alternate side breathing during the drills. Main: 4-6 rounds: 200 moderate, 5 seconds rest, 100 up-tempo, 10 seconds rest. Take more rest if needed Swim-down: 300 Easy

Saturday, February 26, 2022

Warm up: 10 Minutes; Drill: 6×100 Odds Free, Evens IM or stroke; #3 and #4 should be kick Main Set: 8×200 Odds IM or stroke, Evens Free Warm-down 300

Wednesday, February 16, 2022

Going faster with more rest built into the swims, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 swim evens: 50 single arm drill/50 rhythm drill 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: 4×400, with 1 minute rest between each #1. straight swim, even pace… Read More ›

Monday, February 21, 2022 Workout

10 Minute Warm-up; 12×50 done as 3 sets of 50s: Kick, Swim, Drill, Swim; 4×250 Up-tempo on the last 100 of each one. This is a good set for pulling. 6×125 Up-tempo on the last 50 of each one. 300 Warm-down;

Saturday, February 18, 2022 Workout

10 Minute Warmup; Drill: 100 Free Drill; 200 IM Drill, 100 Free Swim, 200 IM Swim Main: 10×150: Odds are Stroke or IM, Evens are Free Swim Down: 300 Pull

Wednesday, February 9, 2022

Holding pace when things get tougher, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/25 swim evens: 50 drill/25 swim (pick a drill that hits something you need to work on) 4×50 swim max DPS (25 nonfree/25 free) 4×25 swim build (600/1200) main set: 1×1650 broken into 11×150… Read More ›

Wednesday, February 2, 2022

Spike and coast, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 swim evens: 50 drill/50 swim 4×50 (25 nonfree/25 free), build each 25 (600/1200) main set: 1×800 broken as: 1×50 uptempo 1×300 max DPS 1×50 uptempo 1×200 max DPS 1×50 uptempo 1×100 max DPS 1×50 uptempo rest 10… Read More ›

Tuesday, February 1st, 2022

Happy Chinese New Year! Stroke workout with coach Flo Warm-up300 every 3rd non free4×50 (25 stroke/25 free)4×25 stroke Main set – 2 rounds. Stick to one stroke for each round3×150 (50K/50D/50S)3×100 (100IM/100Free/100IM)6×25 odds fast stroke/evens free

Friday, January 28th, 2022

Speed workout with coach Flo Warm-up2x (50K/50D/50S)100K/100D/100S MainSet6×50 +54×100 +10200 easy2 rounds:100K/100D50 Fast (super sonic speed)/50 Easy

Monday, January 31, 2022

10 Minute warmup Drill part 1: 4×75 Kick-Drill-Swim by 25 Drill part 2: 3×100 Build Main: 2×250 Negative split on Cruise + 10, 50 Sprint or easy on +30 2×200 Descend on Cruise + 10, 50 Sprint or easy on +30 2×150 Descend on Cruise + 10, 50 Sprint or easy on +30 2×100 Descend… Read More ›

Wednesday, January 26, 2022

Stretching out and holding pace with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/25 swim evens: 50 drill/25 swim 4×50 max DPS odds: free evens: nonfree 4×25 swim build choice of strokes (600/1200) main set: 1×200 on cruise+10 sec 1×500 on cruise 1×200 on cruise+10 sec 1×500 on cruise… Read More ›

Tuesday, January 25, 2022

IM/Stroke workout with coach Flo Warmup4×50 Kick/Drill by 254×50 Drill/Swim by 25 Main Set8×25 Kick IM order150 free6×50 Drill IM order150 free4×75 Swim IM order (75 fly/75 back…)150 free2×100 IM good effort150 free200 IM

Monday January 24, 2022

10 minute warmup 6×75 Breathe every 3rd, 5th, 7th by 25 or 3-5-5 6×25 Build Main Set: 6×200 negative split on Cruise + 10 6×100 Odds up-tempo on +5, Evens even-tempo on +10 Swim Down: 6×50 Ascend: Cruise, +5, +10, +15, +15, +15, +15

Saturday, January 22, 2022

An opportunity to focus on your favorite stroke, with Chris and Misa warm up: 600 choice (600/600) drill set: 4×75 rotating IM (50 kick/25 drill) 4×75 rotating IM (50 drill/25 swim) 4×75 rotating IM (75 swim, 2nd length uptempo) (900/1500) main set: 1×100 moderate free on cruise+10 sec 4×50 favorite nonfree on cruise+20 sec, descend… Read More ›