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Non-free workout, Tues. 11/5/2019

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November 4, 2019

Drill set: 100 kick 4 x 50 n-f drill/free by 25s #1 n-f drill = 1 fly stoke, 1 breast stroke #2 n-f drill = fly with breast kick #3 n-f drill = fly with 3 strokes right arm, 3 strokes left arm #4 n-f drill = fly with 2 strokes right arm, 2 strokes… Read More ›

Non-free workout, Tues 10/29

Drill set: 100 IM kick 200 IM kick/drill 200 IM drill/swim 100 free DPS 600 Main set: 3 x 100 non free or IM +30 3 x 100 free +10 4 x 75 non free or IM +25 4 x 75 free +5 5 x 50 non free +20 5 x 50 C 1700/2300 200… Read More ›

IM workout, Tues. 10/15/19

Drill set: 4 x 50 kick – 1 each stroke +30 200 free 4 x 50 drill – 1 each stroke +25 200 n-f, free by 50s 800 Main set: Rd #1 – 4 x 75  50 fly/25 bk, 50 bk/25 br, 50 br/25 fr, 50 fr/25 fly +15 100 free  15 sec rest 1… Read More ›

Non-free workout, 10/8/2019

Drill set: 4 x 125 IMO – scull-drill-swim-kick-swim 6 x 50 Odds: n-f DPS, one each stroke, Evens: free build 800 Main set, 4 rounds: 200 n-f or IM, moderate DPS +30 100 free up-tempo on C 4 x 25 descend to fast +25 (IMO by round) 50 easy 1800/2600 Kick set: 4-8 50s –… Read More ›

Non-free workout, Tues 10/1/19

Drill set: 200 free 4 x 50 kick – 1 each stroke +30 200 n-f, free by 50s 4 x 50 drill – 1 each stroke +25 200 75 n-f, 25 free 4 x 50 swim – 1 each stroke +20 1000 Main set: Rd #1 – 4 x 75 50 fly/25 bk, 50 bk/25… Read More ›

Non-free workout, Tues 9/24/2019

Drill set: 1 x 100 kick IM 1 x 200 IM drill 1 x 100 free, pull 4 x 50 odds: LAD, evens SAD 600 Main set: 200 free 200 non-free 2 x 100 non-free 200 free 2 x 100 non-free 6 x 50 non-free 200 free 6 x 50 non-free 6 x 25 non-free… Read More ›

Non-free workout, 9/17/2019

Drill set: 100 IM kick 200 IM kick/drill by 25s 200 IM drill/swim by 25s 100 free DPS 600 Main set: 1 x 400 IM or 4 x 100 continuous IMs 1 x 200 IM, moderate +30 4 x 50 non-free choice, fast +30 50 easy 1 x 200 IM, moderate +30 4 x 50… Read More ›

Workout for September 10, 2019

Drill set: 300 IM – scull, drill, swim 8 x 50 – 2 each stroke, kick-swim 700 Main set, 3 rounds: 4 x 25 fly +20 100 back +20 100 breast +20 100 free +20 4 x 25 fly +20 50 easy 1650/2350 4 x 100 IM odds: kick short axis strokes evens: kick long… Read More ›

Workout for Wednesday, August 14, 2019

Maintaining pace on a tighter interval, with Chris, Misa and Tina warm up: 600 choice (600/600) drill set: 4×75  odds:  50 kick/25 swim evens:  50 drill/25 swim 4×50 golf on cruise+10 sec 4×25 swim, build with over kick (600/1200) main set: 6×50 on cruise+10 sec, descend 1-3, hold 4-6 1×500 at pace of last three… Read More ›

IM workout, 8-13-2019

Drill set: 4 x 50 kick, one of each stroke 100 free pull 4 x 50 drill, one of each stroke 100 free DPS 600 Main set: 200 fly/free by 25s +30 or +40 200 back/free by 25s +30 or +40 200 breast/free by 25s +30 or +40 200 IM 200 free 1000/1600 Indiana IM… Read More ›

Sunday Cruise – August 11

10 minute warmup Drill 4 x 100 swim/kick/drill/swim 4 x 25 3 right arm strokes alternate with 3 left arm – other are can trail or lead 4 x 25 freestyle with dolphin kick 4 x 25 catch up drill 4 x 25 fist drill [800 meters] 5 x 400 on cruise +20 [even pace… Read More ›

Non-free workout, 8/8/2019

Warm up: 3 x 100 free, IM drill, free 3 x 75 kick 3 x 50 25 back/50 breast 3 x 25 1-2 fly, 3 easy free 750 Main set: 4 x 150 rest 20 sec. between each – 50 drill/50 DPS/50 Build pick any stroke and can do free or IM 600/1350 Four rounds:… Read More ›

Freestyle workout, 8/7/2019

Drill set: 300 – every 3rd length over-kick 300 – every 3rd length non-free 600 Main set: 4 x 200 odds +15, evens -5 50 easy 850/1450 300 neg split 50 easy 6 x 50 -5 but go on +20 50 easy 700/2150 200 neg split 50 easy 4 x 50 -5 but go on… Read More ›

IM Workout, Tuesday 8/6/19

Drill set: 4 x 150 kick, drill, swim by 50s, RIMO 600 Main set: Four rounds, IM order: 4 x 125 IM +40 4 x 25 fly +20 2 x 50 fly +30 50 easy 3000/3600

Workout for Saturday, June 29

Warmup: Swimmers’ Choice [600] Drill Set: 200 reverse IM, kick/drill by 25; 200 reverse IM, drill/swim by 25; 4×50 Golf [600/1200] Main Set: 2×300 @ +15; #1 every 4th 25 non-free; #2 every 3rd 25 non-free 6×50 @+5; descend 1-3, 4-6 3×200 @ +20; #1 odd 50s non-free; #2 even 50s non-free; #3 all non-free… Read More ›

Workout for Friday, June 27

Warmup (600 yds) 200 free; 100 back; 200 IM stroke drill; 100 IM DPS Drill Set (800/1400) 200 (25 kick/25 drill); 200 (25 free/25 non-free); 2x 4×50 Golf Main Set (1200/2600) 2 Rounds: 8×25 @+20; 4×50 @+40; 2×100 @recovery; 100 easy Round 1: ALL FAST: odds kick, evens swim; Round 2: odds easy, evens FAST… Read More ›

Sunday June 2, 2019

Warm Up 2 x 50 loose wrist drill 50 fist drill 50 catchup drill 50 swim [400 meters] All the following on cruise +15 100 200 – 100 300 -200 -100 400 – 300 – 200 – 100 [2000/2400] Optional 6 x 50 kick 500 -400 -300 – 200 – 100 [1500/3900-4300]

Workout for Friday, May 10

Warmup: Swimmers’ Choice [600] Drill Set: 4×75 scull-drill-DPS 4×50: 25 build to FAST turn, 25 easy 4×25 half FAST, half easy [600/1200] Main Set: 5×100 @ +30 DPS @+20 75 DPS -25 FAST 50 DPS-50 FAST 25 DPS-75 FAST, take an extra 50 easy 100 FAST 5×100 @ +30 DPS 25 FAST-75 DPS 50 FAST-50… Read More ›

Workout for Friday, May 3

Warmup: Swimmers’ Choice [600] Drill Set: 200 IM Kick/Drill 4×25 FAST kick 4×25 swim build @ +15 200 IM Drill/Swim [600/1200] Main Set: 2x: 16×25 (repeat the following 4x): 1. build kick @ 15 sec rest 2. FAST kick @ 15 sec rest 3. FAST swim 4. easy 50 FAST 50 easy [1000/2200] Dessert: 4×100… Read More ›

Workout for Saturday, April 19

Warmup: Swimmers’ Choice [600] Drill Set: 6×50 odds short axis drill; evens long axis drill200 IM kick/swim4x25 build [600/1200] Main Set: 4×125 IM 8×50 free odds @ c, evens @ +5 8×75 rotating IM @ +15 5×100 freestyle: odds @ +5, evens @ +c 16×25: 4 each stroke; odds fast kick, evens swim @ +20… Read More ›

Workout for Friday, April 19

Warmup: Swimmers’ Choice [600] Drill Set: 300 RIMO: kick/drill/swim 4×50 free @ +5 4×25 build, choice of stroke [600/1200] Main Set: 4x the following sequence 2x 25 FAST kick @ 50 interval 50 build to 80% @ +20 2×25 FAST swim @ 50 interval 25 DPS @ 50 interval 50 FAST swim 25 easy [1000/2200]… Read More ›

[read post]

Warmup: 600 easy swimming [600] Drill Set: 6×50 Odds DPS; Evens kick 200 IM stroke drill/swim 4×25 build swim [600/1200] Main Set: 8×100 odds free @+5, evens stroke @+15 4×50 freestyle, odds @c, evens @+10 2×25 sprint kicking @+20 4×100 odds free @+5, evens stroke@+15 2×50: free odds @c, evens @+5 8×25 fast kicking 2×100… Read More ›

Workout for April 5, 2028

Warmup: 600 Choice [600] Drill Set: 3×100 kick-scull-drill-swim 4×50 drill-swim 4×25 Build [600/1200] Main Set: Part I: 3 sets of 4×50; 100 easy after each set of 4×50 4×50 arms= 80% effort, legs=100% @ c+ 1/2 c (e.g. if c=1:00, the interval is 1:30. If c=:40, the interval is :60) 4×50 arms = 100% effort,… Read More ›

Workout for Friday, March 29

Warmup: Swimmers’ Choice [600] Drill Set:  4×75 kick-drill-swim 4×50 Golf 4×25 build [600/1200] Main Set: 2 rounds: 4×25 FAST kick @ 50 cruise interval 4×25  FAST swim @ 50 cruise interval 50 easy swim, perfect technique 4×25 FAST kick @ 50 cruise interval 2×50 FAST swim @ 100 cruise interval 50 easy swim, perfect technique… Read More ›

Workout for Saturday, January 9

Warmup: Swimmers’ Choice [600] Drill Set: 200 reverse IM, kick/drill by 25; 200 reverse IM, drill/swim by 25; 4×50 Golf [600/1200] Main Set: 2×300 @ +15; #1 every 4th 25 non-free; #2 every 3rd 25 non-free 6×50 @+5; descend 1-3, 4-6 3×200 @ +20; #1 odd 50s non-free; #2 even 50s non-free; #3 all non-free… Read More ›

Workout for Friday, February 8

Warmup: Swimmers’ Choice [600] Drill Set: 4×75 Kick/Drill/Swim 4×50: 25 build, fast flip turn, 25 drill 4×25 perfect stroke [600/1200] Main Set: 3-4x: 4×25 AS FAST AS YOU CAN GO @+20-30, followed by 50 easy/drill   6-8×50 Odds: AS FAST AS YOU CAN GO @+10; Evens easy/drill @ +10 [850-1050/2050-2250] Dessert 6×50: 1 @cruise, 2… Read More ›

Workout for Friday, January 31

Warmup: Swimmers’ Choice [600] Drill Set: 4×50 free   (odds: DPS, evens: catch-up) 200 IM stroke drill by 50s 4×50 free (odds: DPS, evens: build) [600/1200]   Main Set: Part I 6×25 FAST on 50 cruise interval 50 recovery 4×50 FAST on 100 cruise interval 50 recovery 2×75 FAST on 100 cruise interval +20 50… Read More ›

Sunday January 13, 2019

It’s all about the 1650 Drill Set 3x 50 catchup drill 50 gallup drill 50 kick 50 single arm butterfly [600 yards] 3 x 550  +40  – descend 1,2,3 [1650/2250] 2 x 50 catchup drill 50 gallup drill 50 kick 50 single arm butterfly [400/2650] 11 x 150 +10 hold steady pace [1650/4300] 16 x… Read More ›

Saturday Jan. 5, 2019

Drill Set 4 x 25 backstroke gallup drill 100 – 25 scull/25 kick/25 drill/25 swim 4 x 25 breaststroke – 1 pull/2kick drill 100 – 25 scull/25 kick/25 drill/25 swim 4 x 25 butterfly noodle drill 100 – 25 scull/25 kick/25 drill/25 swim 600 yards Main Set 3 times through 4 x 25 non-free –… Read More ›

Workout for Friday, January 4, 2019

Warmup (600 yds) 200 free; 100 back; 200 IM stroke drill; 100 IM DPS Drill Set (800/1400) 200 (25 kick/25 drill); 200 (25 free/25 non-free); 2x 4×50 Golf Main Set (1200/2600) 2 Rounds: 8×25 @+20; 4×50 @+40; 2×100 @recovery; 100 easy Round 1: ALL FAST: odds kick, evens swim; Round 2: odds easy, evens FAST… Read More ›

Sunday December 9

Sunday, December 9 4 x 2 x 100 Alternate 100 scull/kick/choice of drill/swim 100 IM drill [800 yards] 4 x 50  +15, +10, +5, Cruise [200/1000] Preparing for 1650 11 x 150 + 10  work on technique and see where you are pacewise [1650/2650] 8 x 50 kick, mostly on back, a lot underwater off… Read More ›

Holiday Party Slide Show and Photo

Sunday October 21, 2018

Drill 4 x 100 25 scull/25 kick/25 fist drill/25 swim [400 meters] 400-300-200-100-100-200-300-400-400-300-200-100-100-200-300-400 400s freestyle + 15 300s on cruise 200s = 4 x 50 non-free +20 100s underwater dolphin off wall drill 1st wall, 2 kicks 2nd wall, 2 kicks 3rd wall, 4 kicks 4th wall, 6 kicks [4000/4400]

Hi, I’m Misa.

I joined MVM as a swimmer seventeen years ago (I know. Holy shirt.) and have been coaching on and off for nearly sixteen of those years. I’ve been on a hiatus from coaching for a couple of years, but now I’m back and excited to be on deck again! 1

Sunday October 14, 2018

This workout is designed for a 90 minute session Drill Set 3 x 100 25 scull/25 kick/25 fist drill/25 swim 3 x 100 IM – #1 kick/drill each 25 – #2 drill/swim each 25 – #3 DPS swim [600 meters] Main Set – I Love 200s As the sets become shorter and the rest increases… Read More ›

Tuesday September 18, 2018

Drill 4 x 75  K/D/S – choice 4 x 50 D/S – choice 4 x 25 Swim – IM order [600]  4 rounds 4 x 50 stroke + 30 200 IM + 30 200 free use 4 x 50 to focus on a single stroke – do not swim as broken 200 IM round 1 – stroke… Read More ›

Sunday August 19

I Love 400s! 4 x 100 25 scull/25 swim/25 fist drill/25 swim [400] 3 x 400 descend 1->3 +20 [1200/1600] 400 kick [400/2000] 8 x 50 on cruise – get moving a little faster [400/2400] 400 descend by 100’s [400/2800] 4 x 100 +10, +5, Cruise, -5 [400/3200] 400 kick [400/3600] 8x 50 IM order… Read More ›

Thursday, August 9, 2018 Dicing stroke work finer and finer, and sneaking in some kicking at the same time, with Chris and Cameron

Warm up: 600 choice (600/600)   Drill set: 4×50 freestyle Golf on cruise+10 sec 4×75 rotating IM.  Each 75 is 25 kick/25 drill/25 swim 4×50 free on cruise+5 sec, breathing 25 to the left side and 25 to the right side 4×25 swim build.  One each stroke (800/1400)   Main set: 2×200 nonfree on cruise+30… Read More ›

Swim workout, 8/6/2018

Warm up set: 2 x 150 free pull, rest 10 sec. between each 2 x 100 free strong kick or 2 x 100 kick with fins, rest 10 sec. between each 500 Main set: 3 x 200 free, +5, C, -5 50 easy 4 x 125 +30, last 25 is non-free choice 1150/1650 3 x… Read More ›

(Mostly) Freestyle workout, 7/16/18

4 x 200 free, +10, +5, C, -5 50 easy 6 x 125 +30, last 25 is non-free choice 1600 4 x 100 free, +10, +5, C, -5 50 easy 6 x 75 +25, middle 25 is non-free choice 900/2500 4 x 50 free, +10, +5, C, -5 50 easy 6 x 25 +20 odds:… Read More ›

Non-free workout, 7/10/2018

Drill set: 1 x 100 kick 4 x 75 50 drill/25 swim RIMO 4 x 50 Odds: short axis, Evens: long axis 600 Main set: 1 x 400 IM 100 free, easy 2 x 200 IM 100 free, easy 4 x 100 IM 100 free, easy 1500/2100 1 x 150 fly/free by 25s +30 1… Read More ›

Freestyle workout, 7/9/18

Drill set: 2 x 25 kick, rest 10 sec. 4 x 25 1-arm free with other arm out front, rest 10 sec. 4 x 25 1-arm free with other arm at side, rest 10 sec. 2 x 25 catch-up 300 Main set: 4 x 250 free, rest 30 sec. 4 x 125 free, rest 20… Read More ›

Freestyle workout, 6/25/2018

Drill set: 4 x 75 50 drill/25 swim 1 x 300 free, every 3rd length non-free 600 Main set: 1 x 400 +10 3 x 100 +5, C, -5 50 easy then regroup 1 x 300 +10 3 x 100 +5, C, -5 50 easy then regroup 1 x 200 +10 3 x 100 +5,… Read More ›

Non-free workout, 6/18/2018

Drill set: 4 x 100 25 kick/50 drill/25 swim – RIMO 4 x 50 odds: long-axis drill, evens short-axis drill 600 Main set: 16 x 25 +20, uptempo IM Order 4 x 100 IM +40 6 x 150 +40 odds non-free choice, evens free 1700/2300 1 x 200 non-free/free by 25s 1 x 200 free,… Read More ›

Non-free workout, 6/12/2018

Drill set: 6 x 50 kick with fins, fast/easy by 25s 1 x 300 IM, 50 drill/25 swim 600 Main set: 3 Rounds: 1 x 200 IM +40 4 x 25 non-free up-tempo, +15 1 x 200 free moderate and regroup 1500/2100 3 Rounds: 1 x 100 IM +30 4 x 25 non-free up-tempo, +10… Read More ›

Mostly freestyle workout, 6/11/2018

Warm up: 1 x 300 every 3rd length back 2 Rounds: 1 x 50 +5 1 x 50 C 1 x 50 -5 600 Main set: 3 x 100 25 non-free choice/75 free or 3 x 100 free on +10, +5, C 1 x 100 IM 1 x 300 free 700/1300 1 x 200 free… Read More ›

Non-free workout, 6/5/2018

Drill set: 1 x 100 kick 6 x 50 non-free drill, free swim by 25s 1 x 100 free pull 500 Main set: 1 x 200 free 1 x 300 IM 4 x 25 fly 600/1100 1 x 150 free 1 x 200 IM 4 x 25 back 450/1550 1 x 100 free 1 x… Read More ›

Non-free workout, 5/29/2018

Drill set: 1 x 300 every 3rd length non-free 6 x 50 odds: short axis drill, evens long-axis drill 600 Main set: 1 x 100 fly, back, fly, breast by 25s 4 x 25 fly +15 1 x 100 IM 50 easy 1 x 100 back, fly, back, breast by 25s 4 x 25 back… Read More ›

Freestyle workout, 5/20/2018

Warm-up: 1 x 200 kick/catch-up by 25s 1 x 200 rhythm drill/DPS by 25s 1 x 200 gallop drill/DPS by 25s 600 Main set: 1 x 400 C 1 x 50 -5 50 easy 1 x 300 C 1 x 50 -5 50 easy 1 x 200 C 1 x 50-5 50 easy 1 x… Read More ›

Non-free workout, 5/16/2018

Drill set: 1 x 300 every 3rd length kick 1 x 300 every 3rd length non-free 600 Main set: 1 x 400 four continuous 100 IMs 50 easy 1 x 400 two continuous 200 IMs 50 easy 1 x 400 IM 50 easy 1350/1950 3 Rounds: Each round is a stroke emphasis. For example, this… Read More ›

IM workout, 4/3/2018

Drill set: 1 x 200 IM kick/drill by 25s 4 x 50 odds: short axis drill, evens: long axis drill 1 x 200 IM drill, swim by 25s 600 Main set: 1 x 300 IM 1 x 300 free 3 x 100 non-free or IM 900/1500 1 x 200 IM 1 x 200 free 2… Read More ›

Freestyle workout, 4/2/2018

Drill set: 1 x 300 free, every 3rd length kick 1 x 200 free/back by 25s 1 x 100 free/breast by 25s 600 Main set: 1 x 400 +10 1 x 300 +5 1 x 200 C 1 x 100 -5 50 easy 10501650 1 x 300 +5 1 x 200 C 1 x 100… Read More ›

Non-free workout, 3-27-2018

Drill set: 1 x 300 free, every 3rd length kick 6 x 50 Odds: short axis drill Evens: long axis drill 600 Main set: Four rounds: 1 x 25 non-free 50 easy 2 x 25 non-free +20 50 easy 3 x 25 non-free +20 50 easy 1200/1800 Round 1 – non-free is fly Round 2… Read More ›

Freestyle workout, 3/26/2018

Drill set: 6 x 50 free drill/free DPS by 25s 6 x 50 non-free drill/free DPS by 25s 600 Main set: 4 x 200 free +10, +5, C, -5 50 easy 4 x 150 free +10, +5, C, -5 50 easy 4 x 100 free +10, +5, C, -5 50 easy 4 x 50 free… Read More ›

Non-free workout, 3/20/18

Drill set: 1 x 300, every 3rd length kick 1 x 300, every 3rd length non-free 600 Main set: 1 x 200 non-free or IM +30 1 x 100 free easy then regroup 2 x 100 non-free or IM +25 1 x 100 free easy then regroup 4 x 50 non-free +20 1 x 100… Read More ›

Non-free workout, 3/13/2018

Drill set: 1 x 100 kick 1 x 100 free pull 4 x 50 odds short axis drill, evens long axis drill 1 x 200 IM drill 600 Main set: 1 x 200 fly/back by 25s 1 x 200 free 1 x 200 back/breast by 25s 1 x 200 free 1 x 200 breast/free by… Read More ›

Freestyle workout, 3/12/2018

Drill set: 1 x 300 every 3rd length kick 1 x 300 every 3rd length non-free 600 Main set: 1 x 400 free, +5 negative split 4 x 150 free, +10, +5, C, -5 then regroup 1000/1600 1 x 300 free, +10 negative split 4 x 100 free, +10, +5, C, -5 then regroup 700/2300… Read More ›

Non-free workout, 3/6/2018

Warm up: Two times through: 1 x 50 kick 1 x 50 2-armed backstroke with breast stroke kick 1 x 50 back 1 x 50 breast 1 x 50 free 500 Main set: Build a 100 IM by 25s, 10 sec. rest 1 x 25 fly 1 x 50 fly/back 1 x 75 fly/back/breast 1… Read More ›

Freestyle workout, 3/5/2018

Warm up: Two times through: 1 x 50 2-armed backstroke with breast stroke kick 1 x 50 back 1 x 50 free 1 x 50 breast 1 x 50 kick 500 Main set: 3 x 100 +5, C, -5 1 x 400 free, then regroup 3 x 100 +5, C, -5 1 x 300 free,… Read More ›

Freestyle workout, 2/26/18

Drill set: 1 x 100 IM kick 1 x 100 IM drill 4 x 50 odds: long axis drill, evens: short axis drill 1 x 300 every 3rd length non-free 700 Main set: 1 x 400 at -5 pace, then regroup 6 x 100 +10 25 fast/75 easy, 50 fast/50 easy, 75 fast/25 easy, all… Read More ›

Non-free workout, 2/27/18

Drill set: 1 x 200 fly drill/free by 25s 1 x 200 back drill/free by 25s 1 x 200 breast drill/free by 25s 600 Main set: 4 x 150 +30, non-free choice 1 x 200 free, regroup 800/1400 4 x 125 +25, rotate 50 of each stroke 1 x 200 free, regroup 700/2100 4 x… Read More ›

Non-free workout, 2/20/2018

Drill set: 1 x 100 IM kick 1 x 100 IM drill 4 x 50 odds: long axis drill, evens: short axis drill 1 x 300 every 3rd length non-free 700 Main set, three rounds: 8 x 25 +30 non-free uptempo 1 x 100 +20 free, easy 1 x 100 IM uptempo and regroup 4… Read More ›

Freestyle workout, 2/19/18

Drill set: 1 x 200 back/free by 25s 2 x 50 catch-up/free by 25s 2 x 50 rhythm drill/free by 25s 2 x 50 gallop/free by 25s 2 x 50 finger-tip drag/free by 25s 600 Main set: 1 x 400 8 x 25 +20 sprint 1 x 300 8 x 25 +20 sprint 1 x… Read More ›

IM Workout, 2-13-2018

Drill set: 1 x 100 free DPS 4 x 50 odds: short axis, evens: long axis 1 x 100 RIMO drill 400 Main set: 1 x 400 IM +40 4 x 100 IM +30 4 x 100 free +10 1200/1600 1 x 300 IM +35 3 x 100 IM +25 3 x 100 free +10… Read More ›

Sunday Practice

Drill Set 2 x 200 50 scull/50 kick/50 catchup/50 gallup 4 x 50 catchup catchup + fingertip drag rhythm gallup [600 yards] Main Set 4 x 250 + 10 descend 1 – 4 [1000 /1600] 50 catchup 50 catchup + fingertip drag 50 rhythm 50 gallup [200/1800] 4 x 200 + 10 descend 1-4 [800/2600]… Read More ›

Non-free workout, 2-6-18

Drill set: 1 x 100 kick 1 x 100 free, pull DPS 2 x 200 IM, all drill 600 Main set: 3 rounds: 1 x 200 IM +30 1 x 100 Free +15 1 x 100 IM or non-free choice +20 1 x 50 easy and regroup 1350 2-3 rounds 1 x 200 non-free/free by… Read More ›

Freestyle workout, 2-5-2018

Drill set: 4 x 50 kick/swim by 25s 1 x 100 pull 3 x 50 catch-up/swim by 25s 3 x 50 finger-tip drag/swim by 25s 600 Main set: 4 x 100 +10 descend 1 x 400 C, then regroup 4 x 75 +5 descend 1 x 300 -5 then regroup 4 x 50 C descent… Read More ›

Non-free workout, 1-31-2018

Drill set: 4 x 50 drill, reverse IM order 1 x 50 free, DPS 1 x 150 fly drill, fly swim by 25s 1 x 150 back drill, back swim by 25s 1 x 150 breast drill, breast swim by 25s 700 Main set: 3 rounds, one stroke each round: 4 x 25 +15 50… Read More ›

Free style workout, 1-29-2018

Drill set, fins encouraged: 1 x 100 kick 1 x 300 every third length kick 1 x 200 catch-up drill, finger-tip drag by 25s 600 Main Set: 2 rounds – 1st round all on +10, 2nd round all on +5 1 x 200 neg. split 2 x 100 descend 9 x 50 easy/fast by 25s… Read More ›

Non-free workout, 1-23-2018

Drill set: 1 x 200 fly drill/free by 25s 1 x 200 back drill/free by 25s 1 x 200 breast drill/free by 25s 600 Main set: 8 x 25 +15 uptempo, 2 of each stroke in IM order 1 x 200 free +15 4 x 50 +20, IM order 1 x 200 free +15 2… Read More ›

Freestyle workout, 1-22-2018

Drill set: 1 x 300 every 3rd length non-free 1 x 100 zipper drill, swim by 25s 1 x 100 finger-tip drill, swim by 25s 1 x 100 catch-up drill, swim by 25s 600 Main set: 1 x 400 negative split 2 x 300 +15 descend 3 x 200 +10 build 4 x 100 +30… Read More ›

Non-free workout, 1-16-2018

Drill Set: 1 x 75, 50 fly drill/25 fly 1 x 75, 50 back drill/25 back 1 x 75, 50 breast drill/25 breast 1 x 75, 50 free drill/25 free 1 x 200 free 500 Main Set, everything on +30 and regroup after the 150 free: 1 x 150 fly/back by 25s 1 x 150… Read More ›

Non-free workout, 1-9-2018

Drill set: 4 x 50 odds are long axis drill, evens are short axis drill 8 x 50 drill/swim by 25s, RIMO, two of each stroke 4 x 25 one each stroke, work on streamline 700 Main Set: First round: 1 x 75 50 fly/25 back +15 1 x 75 50 fly/25 breast +15 1… Read More ›

Freestyle workout, 1-8-2018

Drill Set: 1 x 200 pull, breathe every 3rd stroke 4 x 75 50 easy/25 one breath 1 x 100 pull, breathe every 5th stroke 600 Main Set: 1 x 200 uptempo/easy by 25s +10 1 x 200 uptempo/easy by 50s +15 1 x 200 uptempo/easy by 100s +20 1 x 200 all uptempo regroup… Read More ›

Freestyle Workout, 1-3-2018

Drill Set: 2 x 50 scull/breaststroke by 25s 2 x 50 long axis drill 2 x 50 catch-up/freestyle swim by 25s 2 x 50 rhythm/freestyle swim by 25s 2 x 100 free, 75 easy/25 less than 3 breaths 600 Main Set: 1 x 400 breathe every 3rd and 5th strokes by 25s 3 x 200… Read More ›

Non-free workout, 1-2-2018

Drill set: 4 x 75 50 drill/25 swim, reverse IM order 6 x 50 non-free drill/free drill 600 Main set: 4 x 150 +30, non-free choice 1 x 400 free, regroup 1000/1600 4 x 125 +25, rotate 50 of each stroke 1 x 300 free, regroup 800/2400 4 x 100 +20, IM 1 x 200… Read More ›

Non-free workout, 12-26-2017

Drill set: 1 x 100 kick, rotate through IM 12 x 50 odds free drill, evens non-free drill 1 x 300 every third length non-free 1000 Main set: Everything on +15 and regroup after the 200 free 1 x 100 fly/back by 25s 1 x 100 fly/breast by 25s 1 x 100 fly/free by 25s… Read More ›

Announcements

Holiday Schedule:  Christmas Day: Holiday Hours, 6:30 – 7:45 & 7:45 – 9:00 AM with celebrity guest coach!!! New Years Eve: 100 Repeats 6:30 – 9:00 New Years Day: Holiday Hours, 6:30 – 7:45 & 7:45 – 9:00 AM   If you haven’t done so…RENEW YOUR USMS!!!!! https://www.usms.org/articles/articledisplay.php?aid=3401   UPCOMING MEETS & EVENTS:  – 2018 SmartyPants… Read More ›

Sprint workout 12-22-2017

Drill set: 5 x 100 kick/drill/swim/build by 25s 8 x 25 12.5 yards sprint/12.5 yards easy 700 Main set: 5 rounds of 100% intensity: 1 x 50 @3 minutes 1 x 75 1 x 25 easy 750/1450 6 x 25 target -5 to -10 pace, rest 30 seconds 4 x 50 target -5 to -10… Read More ›

Non-free workout, 12-19-2017

Drill set: 1 x 200 Kick Choice 1 x 200 DPS Free pull 3 x 100 IM drill +20 700 Main Set: Build a 100 IM then tear down: 1 x 25 fly +10 1 x 50 fly, back +15 1 x 75 fly, back, breast +20 1 x 100 IM +25 1 x 75… Read More ›

Non-free workout, 12-12-2017

Drill set: 1 x 100 kick 1 x 200 free pull 4 x 50 drill, IM order 500 Main set: 2 rounds, non-free is up tempo, everything is +30: 1 x 200 fly/free 1 x 200 back/free 1 x 200 breast/free 1 x 200 IM 1 x 100 free easy 1800/2300 3 rounds: 4 x… Read More ›

Freestyle workout, 12-11-2017

Drill set: 1 x 300 every 3rd length non-free 4 x 75 50 DPS/25 catch-up 600 Main set: 6 x 100 C 1 x 50 easy 6 x 75 C 1 x 50 easy 6 x 50 C 1 x 50 easy 6 x 25 C 1 x 50 easy 1700/2300 Dessert: 1 x 200… Read More ›

Stroke workout, 12/5/2017

Drill set: 4 x 50 kick/drill IM order 4 x 50 drill/swim IM order 1 x 100 free, distance per stroke 500 3 Rounds: 1 x 100 IM +30 1 x 100 Free +15 4 x 50 +20 Stroke/Free by 25s Stroke is uptempo 1200/1700 3 Rounds: 1 x 100 +30 Stroke choice 1 x… Read More ›

Freestyle workout, 12/4/2017

Drill set: 4 x 50 drill/swim by 25s 9 x 25 odds kick, evens uptempo swim 1 x 25 easy choice 450 Main set: 4 x 200 +15 build, with fins 9 x 50 +10 odds moderate, evens uptempo 4 x 150 +15 build, pulling 9 x 50 +10 odds moderate, evens uptempo 4 x… Read More ›

Freestyle workout, 11-27-2017

Drill set: 1 x 100 kick 4 x 50 fly drill/free by 25s 1 x 300 every 3rd length back 600 Main set: 1 x 400 +15 1 x 300 +10 1 x 200 +5 1 x 100 C 1 x 300 +10 1 x 200 +5 1 x 100 C 1 x 200 +5… Read More ›

Freestyle workout, 11/20/2017

Drill Set: 1 x 100 kick with fins 1 x 200 kick/drill by 25s 1 x 300 kick/drill/swim by 25s 600 Main Set: 4 x 200 +5, use whatever gear you want, try to make -5 5 x 150 Odds: +10, negative split Evens: +15, fast/easy by 25s 6 x 100 +10 #1 25 fast/75… Read More ›

Tuesday workout, 11-14-2017

Drill set: 4 x 50 kick with board, by 25s fast/easy, work on down beat and up beat on the fast kick 1 x 200 free pull, stretch it out 1 x 200 IM, all drill 600 Main set: 4 x 200 +20 #1 fly, back, breast, free, fly, back, breast, free #2 50 fly,… Read More ›

Friday sprint workout, 11-10-2017

Drill set: 1 x 100 flutter kick, by 25s kick face-down, kick on right side, kick on back, kick on left side – fins OK 1 x 150 free, by 50s breathe every 4th stroke on your left, breathe every 4th stroke on your right, breathe every 3rd stroke 3 x 50 free, drill/swim by… Read More ›

Tuesday workout, 11-7-2017

Drill set: 1 x 100 kick, one each stroke 1 x 200 kick/drill by 25s, one each stroke 1 x 200 IM drill/swim 500 Main set, 4 rounds: 4 x 125 IM, slide 50 of each stroke throughout each IM +30 1 x 50 free, easy to moderate +15 3 x 50 stroke/free by 25s… Read More ›

Monday freestyle workout, 11/6/2017

Drill set: 1 x 300 every 3rd length drill 1 x 300 every 3rd length non-free 600 Main set: 3 x 100 +10 emphasis on kicking 3 x 100 +10 emphasis on pulling 600/1200 2 rounds: 1 x 300 +10 negative split 1 x 150 +5 uptempo 1 x 75 moderate and regroup 1050/2250 2… Read More ›

Tuesday workout, 10/31

Drill set: 4 x 50 swim build, free 1 x 200 scull/kick Reverse IM order 4 x 50 drill/swim IM order 2 x 100 free, back, free, breast by 25s 800 Main Set 4 Rounds (1st rd fly emphasis, 2nd round back emphasis, 3rd round breast emphasis, 4th round free emphasis): 1 x 100 IM… Read More ›

Monday workout, 10-30-2017

Drill set: 1 x 300 kick, every 3rd length swim 1 x 300 swim, every 3rd length drill 600 Main set: 1 x 400 +10, negative split 8 x 50 +10 2 x 200 +5 8 x 50 +5 4 x 100 C 8 x 50 C 2400/3000

Tuesday Workout, 10/24/2017

No drill set. Start with main set. Three Rounds: 4 x 50 +15, non-free/free by 25s 1 x 100 IM +20 1 x 100 Free +10 1 x 100 +30 non free 1 x 50 easy, anything you want, and regroup #1 round, all non-free is fly #2 round, all non-free is back #3 round,… Read More ›

Monday Workout, 10-23-2017

Drill Set: 1 x 100 kick 1 x 200 kick/drill by 25s 1 s 300 kick/drill/swim by 25s 600 Main Set: 3 x 300 +10, +5, C 3 x 200 +10, +5, C 3 x 100 +10, +5, C 1800/2400 Dessert: 10 x 50 +10, 25 fast, 25 easy 500/2900

Tuesday workout, 10/17/2017

Drill set: 1 x 300 every 3rd length non-free 1 x 200 IM drill 4 x 50 drill/swim IM order 700 Main set: 2 Rounds: 1 x 200 IM or choice of stroke 4 x 50 fly/free 4 x 50 back/free 4 x 50 breast/free 1 x 100 free easy 1800/2500 2 Rounds: Build and… Read More ›

Friday workout, 10-12-2017

Drill set: 8 x 50 kick with fins +15 6 x 50 swim, descend 1-3, 4-6 1 x 200 choice 900 Main set: 12 x 50 +20 uptempo/really easy by 25s 1 x 200 stretch it out – regroup 4 x 100 paddles only, descend if you want +30 4 x 100 pull buoy only,… Read More ›

Tuesday workout, 10-10-2017

Drill set: 1 x 200 free, every 2nd length non-free 4 x 50 kick/drill RIMO (Reverse IM Order) 4 x 50 drill/swim RIMO 600 Main set, 3 rounds: 1 x 200 IM +30 3 x 50 +20 #1 fly/back #2 back/breast #3 breast/free 1 x 100 free +10 3 x 50 +20, the non-free is… Read More ›

Monday workout, 10/9/2017

Drill set: 4 x 50 kick 4 x 50 kick/drill 4 x 50 drill/swim This is a freestyle workout but any stroke is OK for these drills. 600 Main set: 1 x 400 C 4 x 100 + 10 descend 1 x 300 C 3 x 100 +5 descend 1 x 200 C 2 x… Read More ›

Tuesday workout, 10-3-2017

Drill set: 9 x 50 +10 kick/drill / swim by 50s 1 x 300 every 3rd length non-free 750 Main Set 4 rounds: 4 x 75 Rotating IM +15 3 x 50 Des 1-3 +20 (keep same Stroke for all 3) 1 x 200 moderate Free 2600/3350 Dessert: 4 x 100 IM +30 #1 build… Read More ›

Monday workout, 10/2/2017

Drill set: 1x 300 every 3rd length kick 4 x 50 kick/drill by 25s, any stroke you want 1 x 200 free pull, breathe every 3rd and 5th stroke by 50s 700 Main set: 4 x 100 +15 descend 1 x 400 then regroup 4 x 75 +10 descend 1 x 300 then regroup 4… Read More ›