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Monday, July 4, 2022

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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 ›

Wednesday, January 19, 2022

Going slower to go faster, with Chris 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 6×50 swim on cruise+10 sec, descend 1-3, 4-6 (600/1200) main set: 4×100 on cruise, hold steady pace 1×400 at that pace or better 1-2… Read More ›

Monday, Jan 17, 2022

Warm-up: 8×75, Odds Free, Evens IM or Stroke Part 1 of the main set: 10 x 125 Keep the last 50 of each one up-tempo, on Cruise + 10 seconds Masters Minute Rest or 50 Swim Part 2 of the main set: 10 x 75s Work the last 25. Optionally do stroke on the last… Read More ›

Thursday, January 13, 2022

Coach Flo Warm-up4×75 Drill4×75 Kick Main Set4×25 IM200 Free4×50 IM200 Free4×75 IM (rotating IM)200 Free4×100 IM200 Free

Wednesday, January 12, 2022

Distance while paying attention, with Chris 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 2 stroke rhythm drill 4×50 kick, build 4×50 swim on cruise+10 sec, descend 1-4 (700/1300) main set: 2×800, with 1 minute rest between #1 with no gear…. Read More ›

Saturday, January 8, 2022

Stroke Focus, with Chris and Misa warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim) odds nonfree, evens choice (400/1000) main set: 1×500 max DPS, every 5th length nonfree 1×200 nonfree on cruise+40 sec 1×400 max DPS, every cruise+30 sec 2×100 nonfree on cruise+30 sec, descend 1-2 1×300 max DPS, every 3rd… Read More ›

Friday January 7th 2022

Speed workout with FloWarm-up4×75 K/D/S4×50 D4×25 Build Main Set4×75 Easy/Good effort/Easy +304×50 Good effort/Easy +304×25 Fast/Easy/Easy/Fast +204×100 (50K/50D)4 rounds:50 Descend 1 to 4100 Easy

Last 5 workouts of 2021 with Coach Flo

IM w/o (Tuesdays)One stroke at a time (2 choices)300 every 3rd length non free4 rounds100 Kick25 fast/25 easy100 Drill25 fast/25 easy100 IM +20100 Free +30 300 every 3rd length non free4 rounds2x50K2x50D50 perfect stroke100 IM4×25 stroke fast50 Free Build to 100/200 IM4×75 K/D/S4×50 (25IM/25 Free)4×25 IM300 Free4×75 K IMO200 Free4×50 Drill IMO100 Free4×25 Swim IMO200… Read More ›

Wednesday, December 15, 2021

Negative splitting your negative splits, with Chris and Kate warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length nonfree 4×50 kick, build 4×25 swimming with your hands in a fist focus on forearm catch and high elbows throughout the pull 4×50 on cruise+10 sec, descend 1-4 (800/1400) main set: 4×400, with 1… Read More ›

Saturday, December 11, 2021

Stroke transitions–turn, turn, turn, with Chris and Liz warm up: 600 choice (600/600) first set: 8×100 free use this set to get thoroughly warmed up #1-2 on cruise+15 sec #3-4 on cruise+10 sec #5-6 on cruise+5 sec #7-8 on cruise (800/1400) second set: Get your legs warmed up 12×75 rotating IM with 15 sec rest… Read More ›

Wednesday, December 8, 2021

Focus on technique then build on it, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm evens: drill is 2 stroke rhythm drill 4×25 kick, build 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: 6 rounds of: 1×200, moderate pace with PERFECT… Read More ›

Saturday, December 4, 2021

Perchance to focus on your favorite nonfree stroke, with Chris and Kate warm up: 600 choice (600/600) drill set: 4 rounds of 3×50, one round each stroke in each round: #1. kick #2. drill (if you need a suggestion, ask your coach) #3. swim max DPS (600/1200) main set: 8×200 (sort of) #1. moderate free… Read More ›

Wednesday, December 1, 2021

Working pace with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 #1. 50 single arm drill/25 2-stroke rhythm drill #2. 25 2-stroke rhythm drill/50 single arm drill #3. 25 2-stroke rhythm drill/50 swim max DPS #4. 75 swim max DPS nonfree 4×75 #1. 75 kick #2. 50 kick/25 swim build #3. 25… Read More ›

MVM News – December 3rd 2021

Hi MVM Team, Update on practice cancellation today: I hope you all received an email or text that practice was cancelled this morning due to an equipment failure in the mechanical room. At some point during the night the ‘No Flow’ alarm was activated. When there is no flow then everything in the pump room… Read More ›

Wednesday, November 17, 2021

Time and distance, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim), choice of drills 4×50 swim (25 breathing to the left side/25 breathing to the right) (600/1200) main set: 1×10 minute timed swim. How far can you go in 10 minutes? 1 minute rest 1×20 minute timed… Read More ›

Wednesday, November 10, 2021

What’s your most efficient way to train for distance races, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 single arm drill/50 2-stroke rhythm drill evens: 50 kick/50 swim max DPS 4×50 on cruise+10 sec (25 breathing to the right/25 breathing to the left) Focus on left side/right side stroke… Read More ›

Saturday, November 6, 2021

Saturday’s alright for stroke focus, with Chris and Misa warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim), one each stroke 4×50 kick build, choice of strokes 4×25 swim build, choice of strokes (600/1200) main set: 2×200 on cruise+30 sec #1 moderate free with perfect technique #2 choice of nonfree 3×150 on cruise+30… Read More ›

Wednesday, November 3, 2021

Don’t blow it at the start, with Chris 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 2 stroke rhythm drill 4×50 kick build 4×25 swim, build (600/1200) main set: 1×400 moderate, with 20 sec rest 2×300 with 20 sec rest #1… Read More ›

Wednesday, October 27, 2021

Shortening the run up to a pace swim, with Chris and Kate warm up: 600 choice (600/600) drill set: 2×75 (50 single arm drill/25 swim) 3×50 kick, descend 1-3 2×75 (50 2-stroke rhythm drill/25 swim) 6×25 swim, build (600/1200) main set: 4×50 on cruise+10 sec, descend 1-4 1×300 on cruise+20 sec, at pace of last… Read More ›

Sunday, October 24, 2021

Hurricane swimming with Tina and Chris (sorry, no whiteboard today) warm up: 600 choice (600/600) drill set: 1x reverse 400 IM (50 drill/50 swim) (400/1000) main set: 4×150 (25 nonfree/25 fast free/100 efficient max DPS free) 3×250 (50 nonfree/25 fast free/175 efficient max DPS free) 2×350 (75 nonfree/25 fast free/250 efficient max DPS free) 1×450… Read More ›

Saturday, October 23, 2021

Crazy Eights with Chris and Misa warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim), one each stroke 4×50 kick build, choice of strokes 4×25 swim build, choice of strokes (600/1200) main set: 1×100 free, max DPS, perfect technique 8×75 nonfree on your 100 cruise (+10 sec if you need it) If you… Read More ›

Wednesday, October 20, 2021

Applying a template to 800s, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 single arm drill/50 2-stroke rhythm drill evens: 50 kick/50 swim max DPS 4×50 swim Golf on cruise+10 sec (600/1200) main set: 2×800 #1 broken 400-rest 10 sec-200-rest 10 sec-100-rest 10 sec-50-rest 10 sec-50 Pick up your… Read More ›

Saturday, October 9, 2021

Saturday stroke choices, with Chris and Misa warm up: 600 choice (600/600) drill set: 300 swim, every 3rd length choice of nonfree stroke 4×75 (25 kick/25 drill/25 swim) One each stroke, choice of drills (600/1200) main set: 4×200 on cruise+40 sec 5×100 on cruise+30 sec 6×50 on cruise+20 sec No breaks between rounds. Within each… Read More ›

Wednesday, October 6, 2021

Shifting gear (literally), with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 single arm drill evens: 50 kick/50 2-stroke rhythm drill 4×25 swim odds: breathe to the left side evens: breathe to the right side 4×25 swim, build (600/1200) main set: 4×400, with 1 minute rest between each one…. Read More ›

Sunday, October 2, 2021

Crazy 8s (well, not really. Just strong second halves) with Chris and Tina warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 single arm drill evens: 50 2-stroke rhythm drill/50 swim max DPS 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: 2×800, with 1 minute rest between #1 broken as 300-rest… Read More ›

Friday, October 1, 2021

Speed work with Chris and Griff warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim max DPS) 4×50 kick, build 4×25 swim build choice of strokes and drills. Ask your coach for suggestions. (600/1200) main set: 6×75 on cruise+30 sec #1, #4 moderate pace #2, #5 build the 75 by 25s #3, #6… Read More ›

Wednesday, September 15, 2021

Quarters and supercruise, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×125 (50 kick/50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill (500/1100) main set 1×1000, broken for 15-20 sec at the 250s #1 250 is moderate #2 250 is uptempo #3 250 is push the pace… Read More ›

Sunday, September 12, 2021

Leaning into some volume, with Chris and Tina warm up: 600 choice (600/600) drill set: 2×300 #1. every 3rd length kick #2. every 3rd length nonfree (600/1200) main set: 1×200 on cruise 1×150 on cruise+5 sec 1×100 on cruise+10 sec 1×50 on cruise+15 sec, and straight into: 1×1000, holding that steady pace (1500/2700) last set:… Read More ›

Saturday, September 11, 2021

Build your own nonfree agenda, with Chris and Misa warm up: 600 choice (600/600) drill set: 4×125 (50 kick/50 drill/25 swim), one each stroke Suggested drills: Fly: 3-2-1 Countdown drill Back: Single arm/lat grab drill Breast: Breaststroke pull with either dolphin kick or flutter kick Free: 2 stroke rhythm drill (500/1100) main set: 1×300 free… Read More ›

Wednesday, September 8, 2021

Setting a pace and holding it, with Chris and Kate warm up: 600 choice (600/600) drill set: 8×75 odds: 50 kick/25 swim evens: 50 rhythm drill/25 swim (600/1200) main set: 1×600 on cruise+15 sec, steady pace 5×100 on cruise, hold same pace on all, and right into: 1×400, holding pace from the 100s or better…. Read More ›

Saturday, 9/4/2021

Put away the hammer (mostly) and focus on technique, with Chris and Liz warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim), one each stroke drills: Fly: single arm, rhythm, or 3-2-1 countdown drill back: single arm or rhythm breast: use butterfly kick or flutter kick free: single arm or rhythm drill 1×100… Read More ›

Wednesday, 9/1/2021

A sneaky build up of pace, with Chris 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: 1×800, get time 1×400, get time. Goal time is less than half of your 800 time… Read More ›

Monday, August 30, 2021

Building and sustaining cruise pace, with Chris and Tina warm up: 600 choice (600/600) drill set: 8×75 odds: 50 kick/25 swim max DPS evens: swim–25 breathing to the left/25 breathing to the right/25 breathing bilaterally (600/1200) main set: 1×200 on cruise 1×150 on cruise+5 sec 1×100 on cruise+10 sec 1×50 on cruise+15 sec (easy/recovery) 1×200… Read More ›

Wednesday, August 25, 2021

It’s all connected! Building pace with Chris and Kate warm up: 600 choice (600/600) drill set: 4×150 odds: 50 kick/50 single arm drill/50 2-stroke rhythm drill evens: swim–25 breathing to the left/25 breathe to the right/50 breathing every 3rd stroke/50 breathing 2 left-2 right (600/1200) main set: 2×400 on cruise+15-30 sec, descend 1-2 2×300 on… Read More ›

Wednesday, August 18, 2021

Stretching out into a solid pace, with Chris and Kate warm up: 600 choice (600/600) drill set: 6×100 odds: 50 kick/50 single arm drill evens: 50 rhythm drill/50 swim (600/1200) main set: 3×600 #1 straight–max DPS, set your breathing pattern and stroke rhythm, and start working your walls #2 broken as: 1×200 on cruise+10 sec,… Read More ›

Saturday, August 14, 2021

The long and short of nonfree, with Chris and Griff warm up: 600 choice (600/600) drill set: 3×50 free on cruise+10 sec, descend 1-3 4×75 (25 kick/50 drill) drills for fly, back, free: single arm or 2-stroke rhythm drill drill for breast: breaststroke with flutter kick or alternating fly kick and breast kick 6×25 Build… Read More ›

Sunday, August 8, 2021

L. S. D. playing with breathing rhythm, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 (25 kick/50 drill) odds: Drill is single arm drill evens: drill is 2-stroke rhythm drill 4×50 on cruise+10 sec odds: 25 breathe to the left/25 breathe to the right evens: breathing 2 strokes left/2 strokes right… Read More ›

Saturday, August 7, 2021

A longer stroke set with flexibility, with Chris and Liz warm up: 600 choice (600/600) drill set: 4×75 (50 kick/25 swim), choice of strokes 4×50 drill, one each stroke suggested drills: 2-stroke rhythm for fly, back and free, alternate dolphin kick and breast kick on breaststroke 4×25 swim, build. One each stroke (600/1200) main set:… Read More ›

Wednesday, August 4, 2021

Drop into a pace and hold it, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim) drill on the odds: single arm drill drill on the evens: 3-stroke rhythm drill 4×50 on cruise+10 sec, descend 1-4 (600/1200) main set: 2×200 on cruise+5 sec, descend 1-2 1×400 at the… Read More ›

Monday, August 2, 2021

Descend and sustain, with Chris and Tina warm up: 600 choice (600/600) drill set: 8×75 odds: 50 kick/25 swim evens: 50 2-stroke rhythm drill/25 swim (600/1200) main set: 4×200 on cruise 5×100 on cruise+5 sec 6×50 on cruise+10 sec Descend 1-3 and hold 4-6 on all. Break between rounds only if needed. (1600/2800) last set:… Read More ›

Wednesday, July 28, 2021

What is your best training methodology for distance work? With Chris and Kate warm up: 600 choice (600/600) drill set: 8×75 odds: 25 kick/50 really nasty single arm drill. Do single arm drill, but breathe to the side of the arm you’re not using. Breathe every stroke. Also, take that arm you’re not using, and… Read More ›

Descending Threes with Coach Misa – Mon 7/26/21

Drill Set:4 x 50: 25 scull – 25 DPS, think about catch4 x 75: 25 right arm – 25 left arm – 25 DPS Main Set:3 x 200 on cruise, descend 1-36 x 100 on +5, descend 1-3 and 4-69 x 50 on +10, descend 1-3, 4-6, and 7-9optional modification #1: take an easy 50… Read More ›

1920/1964 Olympics-Themed Workout with Coach Tina – Sun 7/25/21

O:One hundred free, back, or fly: 50 kick – 50 swim L:Ladies distance race in 1920:300 free Y:Your choice:1500 straight through, or 2 x 750 (or just an 800… or skip this if distance is not your thing) M:400 Meter free, with the following pacing:100 easy speed100 build legs and pace100 push a bit100 push… Read More ›

Saturday, July 24, 2021

Pick a nonfree focus with Chris and Liz warm up: 600 choice (600/600) drill set: 4×100 free #1 on cruise+15 sec #2 on cruise+10 sec #3 on cruise+5 sec #4 on cruise 4×100 (50 kick/50 drill) on each stroke drill for Fly, Back and Free: Single Arm drill. Extra credit for using the lat grab…. Read More ›

Wednesday, July 21, 2021

Now on Sprockets is when we manage our pace deep into a set. I’m your host, Dieter, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/25 swim evens: 50 Rhythm drill with hands in a fist/25 swim. Focus on core engagement and forearm catch 4×50 swim, build (500/1100) main… Read More ›

IM with Coach Flo – Tues 7/20/21

Warmup:4 x 75 kick-drill-swim, one each stroke IM order4 x 50 build IM order Main Set – 4 rounds, 1 each stroke:50 kick50 drill125 IM, double up on that round’s stroke100 free 200 IM for time, good effort 8 x 25, 2 of each stroke

Saturday, July 17, 2021

A sneaky 1600 IM, with Chris and Liz warm up: 600 choice (600/600) drill set: 6×50 on cruise+15 sec (25 nonfree/25 free) (300/900) main set: round 1: Best stroke 2×50 kick, build 4×25 drill 1×200 swim, max DPS round 2: 2nd best stroke 2×50 kick, build 4×25 drill 2×100 swim on cruise+30 sec, descend 1-2… Read More ›

Wednesday, July 14, 2021

Breaking a broken 1500, with Chris and Kate warm up: 600 choice (600/600) drill set: 3×200 (50 swim/50 kick/50 drill/50 swim) The first 50 in each is 25 breathe left side/25 breathe right side The last 50 in each is breathe 2 strokes left side/2 strokes right side Drill on #1 is single arm drill… Read More ›