Uncategorized 
Monday, May 11, 2026
(0)10 minute warm-up 6 x 75 build, 4 x 75 fly-back-breast 6 150: 2 rounds cruise, cruise+5, cruise+10 4 x 75 kick 3- 4 rounds: Pull 150 rest 5 sec, 100 rest 10 sec, 50 rest 15 sec. Increase effort as the distance gets shorter
May 9 2026
10 minute warm-up 12 x 50 odds long axis. Evens short axis 4 x 100 IM, 3 x 100 free. 2 x 100 stroke, 1 x 100 IM 6 x 50 kick 50 easy 3 -5 rounds: 50 sprint, rest :45, 100 pull rest 10 6 x 25 swim down
Saturday, May 2, 2026
10 minute warm-up 200 free, 200 Rev IM , 4 x 50 odds free/evens stroke 8 x 100 odds IM +20, evens free +10 Sprints: 1 x 25 fly +30, 1 x 50 back +30, 1 x 75 +30 fly-back-breast, 1 x 100 I’m +1:00, 1 x 100 free +1:00, 1 x 75 fly-back-breast+:30, 1… Read More ›
Monday, April 27, 2026
10 minute warm-up 6 x 100 : odds free, evens non-free: kick, drill, pull, swim 5 x 200 pull on cruise + 15, c+10, c+5, cruise, cruise 6 x 50 kick 8 x 75 odds fly-back-breast, evens free 6 x 50 odds moderate evens hard 12 x 25 swim down
Saturday, April 25, 2026
10 Minute warmup 200 free drill, 300 every 3rd non-free, 100 build 6 x 150 odds 100 IM +50 free, evens: 100 free + 50 non-free 6 x 50 odds fast non-free+ rest 30 sec, evens easy free 4 x 75 kick 6 x 100 pull swim down
Wednesday, April 22, 2026
Mid-distance-ish Wednesday Warmup 50 swim – 50 kick – 50 swim – 50 back Main Set 200 Moderate +15 2×50 Fast +20 200 Moderate +15 100 Cruise 50 Easy 200 Moderate +15 4×50 Fast +20 200 Moderate +15 2×100 Cruise 50 easy 200 Moderate +15 6×50 Fast +20 200 Moderate +15 3×100 Cruise 100 Easy
Monday April 20, 2026
10 minute warm-up 8 x 75 odds free evens choice 4 x 100 c+5, easy 50; 3 x 100 cruise, easy 50; 2 x 100 c+5, easy 50; 1 x 100 fast, easy 50 6 x 50 kick 2 – 4 x 200 pull, rest 10 swim down
Saturday April 18, 2026
10 minute warm-up 3x 100 free, reverse IM, IM; 4 x 50 drill/swim 1 each stroke; 2 x 100: 1 free &1 IM 400, 300, 200, 100 cruise interval but 20 seconds rest after each 6 x 50 kick 4 rounds: 50 non-free +150 free: Pull 12 x 25 alternate fast easy
Monday, April 13, 2026
10 minute warm-up 12 x 50 : 4 build, 4 non-free, 4 drill 4 rounds: 200 free, 100 choice. 200s are cruise+5, cruise +5, cruise, cruise. 10 sec rest after the 100s 4 x 200 pull on cruise +5 5 x 50 kick swim down
Saturday, April 11, 2026
10 minute warm-up 300 every 3rd stroke, 200 easy-fast by 25, 100 back/breast 200 IM, 100 free, 50 stroke 250 IM (25 fly, 50 back, 75 breast, 100 free) 100 free, 50 stroke 100 favorite, 75 2nd favorite, 50 3rd favorite, 25 worst 3 x 100 kick 4 x 200 pull c+5 swim down
Monday, April 6 2026
10 minute warm-up 4 x 50 free, 8 x 50 alternate long axis &short axis drill 4 x 100 cruise +5 interval, easy 50 3 x 100 cruise interval, easy 50 2 x 100 cruise -5, easy 50 1 x 100 cruise, easy 50 4 x 75 kick 4 x 150 or 200 pull, rest… Read More ›
Saturday April 4, 2026
10 minute warmup 400 every 4th length non free, 6 x 50 kick, 200 free-fly by 25, 100 reverse IM 4 – 6 x 150 pull 4 x 25 sprint 30 sec rest 200 IM, 150 fly-back-breast , 100 IM, 50 choice 4 x 25 sprint 30 sec rest swim down
Tuesday March 31, 2026
From Coach Kevin MVM WO 3-31-26 – Sheet1.pdf
Monday March 30, 2026
10 minute warm-up 12 x 50 : 4 free, 4 reverse IM, 4 drill/build 250 on cruise, 100 c+10, 200 on cruise , 150 c+10, 150 on cruise, 100 c+10, 100 on cruise, 100 c+10, 50 on cruise, 100 c+10 6 x 50 kick 5 x 150 pull, rest 10-15 sec afrter each swim down
Saturday, March 28, 2026
10 minute warm-up 8 x 75 odds free, evens non-free 3 x 100 IM, 1x 100 free 2 x 100 IM, 2 x 100 free 1 x 100 IM, 3 x 100 free 5-10 seconds after each masters minute 1 hard 100 IM 6 x 50 kick 3 x 200 pull 25s swim down
Monday March 23, 2026
10 minute warm-up 300 every 3rd non-free 200 every other length kick, 100 reverse IM build 3x 100 c+10, c+5, cruise 4x 75 c+10, c +5, cruise cruise 6 x 50 2 on c+10, 2 on c+5, 2 on cruise 4 x 150 pull 6 x50 kick 2 x 150 pull 12 x 25 fast/easy
Saturday, March 21, 2026
19 Minute warmup 12 x 50 : 4 swim, 4 reverse IM order, 4 sprint/easy 3 rounds: 1. 200IM, 100 free 2. 100 IM, 100 free, 100 IM 3. 100 free, 200 IM 12 x 50 odds kick, evens choice 6 x 100 pull: c+10, c+5, cruise 12 x 25 fast/easy
Monday, March 16, 2026
10 minute warm-up 3 x 200: 1. Free, 2. Reverse IM, 3. Free, Choice by 50 4 x 150: cruise+10, cruise +5, cruise, cruise 4 x 100: c+10, c+5, c, c 4 x50: c+10, c+5, c, c 4 x 100 IM: cruise +20, cruise +15, cruise +10, cruise+10 6 x 50 kick 2 – 4… Read More ›
Saturday, March 14, 2026
10 minute warm-up 4 x 50 free drill 4 x 50 alternate shot/long axis drill 4 x 50 IM order 6 rounds: 100 free c+15, 50 non-free, rest 15 6 x 50 kick choice: 6 x 150 pull __———–+ . Or ——— Sprints, starts
Monday, March 9, 2026
10 minute warm-up 8 x 75 odds drill, evens free-stroke-free 4 rounds: 150 cruise+10, 100 cruise , 50 cruise+5 300 kick 3 rounds pull:100 cruise+5, 75 cruise+10, 50 cruise, 25 cruise +5
Saturday March 7, 2026
10 minute warm-up 4 x 75 odds free, evens fly-back-breast 6 x50 odds free, evens non-free 250 IM 1 fly 2 back 3 breast 4 free, 100 free 200 IM, 150 free 150 IM no free, 200 free 4 x 50 kick 2 – 4 x 200 pull starts| 12 x 25 sprint/easy
Wednesday, March 4, 2026
10 minute warm-up 6 rounds: 75 build, rest 5 sec, 25 up tempo, 10 sec rest pyramid (pull ok): 100, 200, 300, 400 with 10-15 sec rest after each 2×200, 2×150, 2×100, 2×50 on cruise +5 6x 50 kick 12 x25 fast/easy
Tuesday, March 3, 2025
MVM WO 3-3-26 – Sheet1.pdf
Monday, March 2, 2026
10 minute warm-up 6 x 100 :2 rounds of swim drill (2 single arm, 2 breathing side), stroke 2 rounds: 200 on cruise +15, 150 on Cruise+5, 100 on cruise 6 x 50 kick 4 x 200 pull c+10, c+5, cruise, cruise 6 x 50 odds up-tempo, evens easy
Saturday, February 28, 2026
10 minute warm-up 300 every 3rd non-free, 200 kick/swim, 100 build 4 x 100 IM, 300 free/stroke/free, 200 IM, 100 free 6 x 50 kick 2 x 300 pull Starts & Sprints
Thursday, February 26, 2026
Pre-Set 3 200 50 Kick / 50 Drill / 100 Swim #1 Free, #2 Back, #3 Choice 600 Main Set Ladder 1 1 100 IM 1 200 Free 1 300 Choice 4 100 Odd IM. Even Free 1 300 Choice 1 200 IM 1 100 Free Ladder 2 1 200 IM 1 400 Free 1… Read More ›
Tuesday, February 24, 2026
Pre-Set Straightflow 4 50 Kick – IMO 4 100 K / S / D / S by 25 600 Main Set 2 Rounds 4 75 Fly / Bk / Br. by 25. +15 4 75 Free descend 1-4. +10 4 75 Choice. +15 4 75 Pull – Swtich breath side every 25 1 50 EZ… Read More ›
Saturday February 21, 2026
10 minute warm-up 12 x 50 as 4 rounds: kick, drill swim. Mix strokes 3 rounds: 200 IM, 2 x 50 kick, 100 free, 2 x 50 non-free pull: 300, 200, 100 12 x 25 swim down
Friday, February 20, 2026
10 minute warm-up 300 every 3rd non-free, 200 IM, 100 free 300 moderate, rest 20, 50 fast 250 moderate , rest 20, 50 fast 200 moderate , rest 30, 50 faster 150 moderate , rest 30, 50 faster 100 moderate , rest 40, 50 super fast 50 moderate , rest 40, 50 boom 100 easy… Read More ›
Monday, February 16, 2026
10 minute warm-up 8 x 75 odds build, evens non-free 25 x 50 : 5 on c+10, 5 on C+5, 5 on Cruise, 5 on C+5, 5 on Cruise 6 x 50 kick 3-5 x 150 pull Swim Down
Weekly Email – Feb. 14
Pacific Masters Relays.docx
Saturday, February 14, 2026
10 minute warm-up 100 free, 150 fly-back-breast , 100 free, 50 stroke 200 IM, 100 free: 100 stroke, 200 free, 2 x 100 IM, 100 free 4 x 75 kick 2 – 3 rounds 200 pull free, 50 pull non-free 6 x 50 odds fast evens easy
Wednesday, February 11, 2026
10 minute warm-up 8 x 75 odds free evens non-free 600 pull (300, 5 sec, 300) rest 10-15 sec 500 (200-100-200) swim 400 pull (200-200) rest 10-15 sec 300 kick 200 pull 100 build if time permits: 8 x 50 swim down
Workout February 10, 2026
From Coach Kevin Warmup 10 mins Pre-Set 4 50 Kick 4 50 Drill: #1 Finger drag, #2 Rythym #3 Fist, #4 Hook em horns 4 50 Odd: Free Even : NF 600 Main Set 1 round 12 75 25 NF / 50 Free. +30 8 100 50 NF / 50 Free Build +40 4 175… Read More ›
Monday, February 9, 2026
10 minute warm-up 12 x 50 : 3 swim, 3 catch-up, 3 rhythm, 3 build 4 x 75 Fly-back-breast by 25 2 x 200 c+10, 2 x 150 c+10, 2 x 100 c+10, 2 x 50 c+10 6 x 50 kick 4 x 150 pull swim down
Saturday, February 7, 2026
10 minute warm-up 6 x 100 odds free, evens non-free 3 x 300 pull c+15 6 x 50 up-tempo 30 sec rest, odds free, evens non-free 300 kick 100 warm up arms 6 x 50 fast, 30 sec rest, odds free evens choice 12 x 25 swim down
Monday, February 2, 2026
10 minute warm-up 3 x 200 cruise+15, cruise +5, cruise 3 x 150 ” 30 seconds recovery 3 x 100 “ 3 x50 “ 6 x 50 kick 2 – 4 x 150 pull swim down
Saturday, January 31, 2025
10 minute warm-up 100 free, 200 stroke/free, 300 every 3rd nonf-free 6 x 50 kick 12 x 75 : odds fly-back-breast or stroke, evens free. 5-10 sec rest after each 3 -5 x 200 pull cruise +10 6 x 50 odds fast evens easy
Wednesday, January 28, 2026
Mid-distance Wednesday with Jordan 300 +30 warmup 200 +20 mod100 +10 build100 cruz100 +5200 +10300 +15100 ez200 fast100 ez300+15200 +10100 +5100 cruz100 +10 ascend200 +20 mod300 +30 cool down 3000 yards total
Monday January 26, 2025
10 minute warm-up 8 x 75 odds free, evens non-free 4-6 rounds: 150 build, rest 5, 50 hard on cruise +10-15 4 x 200 pull 6 x 50 kick swim down
Saturday, January 24, 2015
10 minute warm-up 4 x 100 : 75 free, 25 stroke; 4 x 50 stroke: Reverse IM order on the stroke 4 x 200: 150 free, 10 sec rest, 50 stroke up-tempo 10-15 sec rest 12 x 25 kick. Sprint evens 6 x 50 pull non-free 4 – 8 x 100 descend. Odds free, evens… Read More ›
Monday, January 19, 2025
10 minute warm-up 3 x 200: 1. Reverse IM, 2. Stroke/free by 25, 3. IM 5 x 100, 5 x 75, 5 x 50, 5 x 25: cruise + 10, c+5 c+5, cruise, cruise. 30 sec after each group of 5 6 x 50 kick 2 – 4 x 150 pull
Saturday, January 17, 2026
10 minute warm-up 12 x 50 : 4 free drill, 4 stroke/free, 4 stroke drill 300 IM, 100 free, 200 IM, 200 Free,100IM, 300 Free 4 x 75 kick 2 x 200 or 300 pull 12 x 25 fast / easy
Monday, January 12, 2025
12 x 50 : 2 rounds: 2 swim, 2 rhythm, 2 catch-up 3 x 100 IM 2 rounds: 200 on cruise +15, 150 on cruise +10, 100 on cruise, 50 on cruise +5 3 x 100 kick 3 – 4 x 200 pull swim down
Saturday January 10, 2026
10 minute warm-up 6 x 100 odds free, evens IM or stroke 4 – 6 rounds: 100 + 50. Odds IM on 100, free on 50; evens: free on 100, stroke on 50 4 – 6 x 50 kick 4 – 6 x 150 pull: 2 on cruisr, 2 on c +5, 2 on C… Read More ›
Monday, January 5, 2026
10 minute warm-up 300 every 3rd kick, 200 stroke/free by 25, 100 free 2 rounds: 200 moderate, 50 sprint, 150 moderate , 50 sprint, 100 moderate, 50 sprint: 10 sec rest after moderates, 15 sec rest after sprints 6 x 50 kick 4 – 6 x 150 pull 12 x 25 swim down
Saturday, January 3, 2025
10 minute warm-up 12 x 50 : 3 free breathing left, right, bilateral; 3 breast back dry; 3 free drill catch-up, rhythm; 3 fly-bl, bk-br, br-fr 2 rounds: . 3 x 100 free c+10, c+5, cruise . 4 x 75 fly-back-breast 6 x 50 kick Choice: . 2 – 4 x 200 pull or …. Read More ›
Monday, December 29, 2025
10 minute warm-up 5 x 100 odds free, evens IM/stroke 5 – 7 x 150 c+10, c+5, cruise, cruise, c+5, c+10, cruise 6 x 50 sprint: 30 sec rest after each 2 – 4 x 200 pull kick down
Friday December 26, 2025
Workout inspired by the double square day 12/25 and 2025. 1225 is 35 squared and 2025 is 45 squared. The next time we will have double square day is in 90 plus years in 2116. Try and figure out exact date. 😉 10 minute warm up 6 X 50 kick 6 X 50 drill (fist… Read More ›
Saturday, December 27, 2025
10 minute warm-up 8 x 75, odds free, evens IM/stroke 6 rounds: Odds: 100 free build, rest 20, 50 sprint non-free rest 20 Evens: 100 IM build, rest 30, 50 sprint free, rest 20 4 x 75 social kick 4 – 6 x 150 pull, rest 20 after each 12 x 25 swim down
Wednesday December 24, 2025
Jordan’s 8 swims of Christmas 25 fly 50 kick, 25 fly 75 back, 50 kick, 25 fly 100 sprint, 75 back, 50 kick 25 fly 125 (50 worst, 25 easy, 50 best), 100, 75, 50, 25 150 cruise, 125,… as above 175 pull, 150, … as above 200 IM, 175, 150,… As above Happy Holidays
Monday, December 22, 2025
10 minute warm-up 3 x 200: 1. Free, 2. IM, 3. Breathing drill 9 x 50 : 3 on c+10, 3 on C+5, 3 on Cruise 3 x 100 kick 6 x 50 : 3 on C+5, 3 on Cruise 2 – 4 x 200 pull 3 x 50 on Cruise 12 x 25 fsast/easy
saturday December 20, 2025
10 minute warm-up 2 rounds: 100 free, 100 reverse IM, 100 back/breast 3 rounds: 200 + 100: . 1. IM. free . 2. free . IM . 3: Choice. Free 3 rounds 200 pull, rest 20 sec, 15 sprint, rest 20 sec, 25 sprint, regroup 6 x 50 kick 12 x 25 fast/ easy
Monday, December 15, 2025
10 minute warm-up 8 x 75 : 3 free, 1 stroke, then 2 free, 2 stroke 3 x 150 c+15, 4 x 125, c+5, 5 x 100 c or c+5 300 kick 6 x 75 on cruise swim down
Monday, December 8, 2025
10 minute warm-up 12 x 50 : odds long axis drill, evens short axis drill 4 x 100 c+5, 10 sec rest, 3 x 100 c, 10 sec rest, 2 x 100 c, 10 sec rest, 1 x 100 up-tempo 2 – 3 x 100 IM 2 – 3 x 100 kick 2 – 3… Read More ›
Saturday, December 6, 2025
10 minute warmup 8 x 75 odds free evens IM or choice 300 IM, 200 Iam or free, 100 IM rest 10 after each your choice of order: . 400 kick (for time), . 5 x 100 c+15, c+10, c+5, c, fast 5 rounds; 75 build, 15 sec rest, 25 very hard swim down
Monday December 1, 2025
10 minute warm-up 12 x 50 : 4 build, 4 alternate side breathing pattern, 4 stroke 300 c+20, 250 c+15, 200 c+10, 150 c+5, 100 cruise 6 x 50 kick pull: 250, 200, 150, 100, 50 10 sec rest after each 12 x 25 fast down easy return
Saturday November 29, 2025
10 minute warm-up 8 x 75 odds free, evens fly-back-breast 2 – 4 x 200 pull 6 x 50 kick 5 rounds: 100 IM c+15, 50 free 15 sec rest. Descend 12 x 25 odds fast , evens easy
Monday November 24, 2025
10 minute warm-up 6 x 100 odds free, evens stroke or IM 4 x 100 cruise +10, 3 x 100 cruise+5, 2 x 100 on cruise, 1 x 100 fast: 20 sec rest after each group 6 x 50 kick 50 easy free 2 – 4 x 200 pull, 10 sec rest swim down
Saturday, November 22,2025
10 minute warm-up 4 x 75 free, 4x 75 fly-back-breast 6 x 50 kick 2-3 x 200 IM 5 rounds 100 free build, 15 sec rest, 50 hard, 15 sec rest 6 x 50 kick 12 x 25 fast down moderate return
Saturday, November 15, 2025
10 minute warm-up 8 x 75 2 free, 2 stroke, 2 IM, 2 kick 6 rounds 100 free, 50 choice, 1-2 on c+10, 3-4 on c+5, 5-6 on cruise. 10-15 sec between rounds 2- 4 x 75 kick 6 x 50 free on cruise +5 2-4 x 200 pull
Monday, November 10, 2025
10 minute warm-up 6 x 150: 1. Free, 2. Fly-back-breast 3. Kick 4. Fly-back-breast 5 pull 6. Build 6 x 100 : 2 on cruise +10, 2 on cruise +5, 2 on cruise 6 x 50 kick 6 x 150 pull rest 5-10 sec on each 12 x 25 fast/easy
Saturday November 8,2025
10 minute warm-up 10 x 50 odds free, evens non-free 4 rounds: 150 free rest 10, 100 IM rest 20 6 x 50 kick 5 x 50 on c+10 4 x 50 on c+15 3 x 50 on c+20 2 x 50 on c+25 1 x 50 swim down
Monday, November 3, 2025
10 minute warm-up 8 x 75 odds free, evens IM 3 – 4 rounds 150 free rest 10, 100 I’m rest 15, 50 choice rest 20 2 – 3 x 200 pull cruise +10 swim down
Saturday, November 1, 2025
10 minute warm-up 7 x 100 odds free, Evens IM 6 – 8 x 50 social kick 3 – 5 x 200 pull: c+20, c+15, c+10, c+5, cruise 3 rounds: 100 IM moderate , 50 easy free, 50 up-tempo non-free, 30 seconds rest 12 x 25 swim down
Monday, October 27, 2025
10 minute warm-up 12 x 50 odds free, evens I M order 8 – 10 x 100 pull on cruise or cruise +5 4 x 75 kick 6 – 8 x 100 odds IM, evens free 10 sec rest 12 x 25 odds up-tempo, evens easy
Saturday October 25, 2025
10 minute warm-up 175 free, 150 fly/Bk/Br, 125 free, 100 IM, 75 free, 50 non-free, 25 free 2 x 250: 100 IM/50 fly/reverse 100 IM, 100 IM/50 bk/reverse 100 IM 6 x 50 kick 2 x 250: 100 IM /50 breast/reverse 100 IM, 100 IM/50 free/reverse 100 IM 1-3 rounds: 200 (pull ok), 20 sec… Read More ›
Friday, October 24, 2025
Sprint day with Flo Warm-up:400 (100 Free/100 N.F.)200 Pull100 Kick200 (50 Drill/50 Swim) Main Set:4×50 N.F. +204×25 FAST on 1 minute2×50 on cruise50 EZ4×50 N.F. +202×50 FAST on +1 minute2×50 on cruise50 EZ4×50 N.F. +20100 FAST on +1 minute2×50 on cruise50 EZ
Monday October 20, 2025
10 minute warm-up 12 x 50 odds long axis drill, evens short axis drill 4 x 100 on cruise 3 x 50 kick 4 x 100 on cruise +5 3 x 50 kick 4 x 100 cruise 2 – 4 x 200pull on cruise +15 swim down
Saturday October 18, 2025
10 minute warm-up 300 every 3rd non-free, 200 every other build, 100 non free 200 IM 15-20 sec rest, 4 x 50 free c+5 2 x 100 IM 15 sec rest, 2 x 100 free c+10 4 x 50 IM order 10 sec rest, 1 x 200 free 6 x 50 kick 2 – 4… Read More ›
Wednesday October 15, 2025
workout by coach Jordan 12 x 200 1-3 warmup : 1. Swim, 2. Kick, 3. Pull 100 back break 4. Long& strong +20 5. Moderate +20 6. Moderate /hard +20 100 easy 7-9 up tempo+10 100 easy 10-12 best average on + 1 minute
Workout for Tuesday October 14, 2025
10 min warmup swimmers choice Drill Set: 300 IM K/D/S by 25 200 IM D/S 100 IM swim [600 yd] Main Set: Nonfreestyle (NOT IM) 5×200 1. 200 free @ +10 2. 50 NF/150 Free @ +20 3. 100 NF/100 Free @+30 4. 50 Free/150 NF @ masters minute 5. 200 NF uptempo/fast 200 IM… Read More ›
Monday, October 13, 2025
10 minute warm-up 6 x 100 : 2 rounds of swim, drill, build 6 x 50 on cruise, 100 moderate 4 x 50 on cruise, 100 moderate 2 x 50 on cruise, 100 moderate 6 x 50 kick Pull: 300 on cruise +20, 200 on cruise +15, 100 on cruise +10 12 x 25: odds… Read More ›
Saturday, October 11, 2025
10 minute warm-up 100 free, 200: 50 stroke/50free, 300: every 3rd stroke 5 x 100 IM, c+15, 2 x 200 free c +10, 4 x 75 rotating IM on 100 cruise interval, 2 x 100 free on cruise, 1 x100 fly 6 x 50 kick 2 – 4 x 200 pull
Monday, October 6, 2025
10 minute warm-up 8 x 75 odds free, evens IM or non-free 5 x 100 on cruise 3 x 50 kick 4 x 100 pull on cruise +5 3 x 50 kick 3 x 100 on cruise 6 x 25 moderate down fast back 2 x 100 on cruise +20 6 x 25 build 1… Read More ›
Saturday October 3, 2025
10 minute warm-up 12 x 50 : 4 free, 4 IM order, 4 favorite stroke 4 x 100 IM, 100 free, 3 x 100 IM, 100 free, 2 x 100 IM, 100 free, 1x 100 IM, 100 free. 10 seconds rest after each 100 6 x 50 kick 6 x 100 pull on cruise or… Read More ›
Monday, September 29, 2025
10 minute warm-up 8 x 75 odds free, evens IM/non-free 8 – 12 x 100 on cruise, extra 30 sec rest after #4 and 8 6 x 50 kick 2 – 3 x 200 pull 4 more 100 on cruise swim down
Saturday, September 27, 2025
10 minute warm-up 300 (4 x 75 build), 2 x 50 kick 200 IM or non-free , 2 x 50 kick 100 build, 2 x 50 kick 100 IM, 100 free; 200 IM, 100 free; 3×100 IM, 100 free 2 – 3 x 300 pull c+20, cruise, c+10 50s swim down
Monday, September 22, 2025
10 minute warm-up 8 x 75 odds free evens non-free 4 rounds: 150 build, 15 sec rest, 100 fast, 10 sec rest 4 x 75 kick 2 – 4 x 200 pull 12 x 25 fast/ easy
Saturday, September 20, 2025
10 minute warm-up 4 x 75 reverse IM order, 4 x 50 free-steoke by 25, 4 x 25 build choice 10 x 75 odds: fly-back-breast, evens choice 4 x 75 kick 100 easy 3 x 100 IM hard + 1 minute rest 2 – 4 x 200 pull 25s swim down
Saturday, September 13, 2025
10 minute warm-up 6 x 100 odds free, evens non-free or IM 3 x 100 IM, 300 free, 2 x 100 IM, 200 fee, 1 x 100 IM, 100 free. 15 sec rest after each 6 x 50 kick 2 – 4 x 200 pull c+10 25s swim down
Monday, September 8, 2024
10 minute warm-up 8 x 75 odds free evens non-free 100 c+10, 200 c+5, 3x 100 cruise, 200 c+5, 100 c +10 6 x 50 kick Pull: 100, 200, 300, 200, 100 5 sec rest per 100 Swim Down
Saturday, September 6, 2025
10 minute warm-up 6 x 50 free 2 rounds: 50 kick, 50 drill, 50 build 6 x 50: 2 each non free stroke, 1 kick, 1 build 10 x 75 : odds fly-back-breast, evens free, 10 sec rest after each 4 – 8 x 100 pull, c+5 2 rounds: 2 x 75 , 2 x… Read More ›
Monday, September 1, 2025
10 minute warm-up 6 x 100: swim, drill, build x 2. Drill = rhythm , catch-up, alt side breathing 6 rounds: 100 build cruise+10, 50 sprint c+10 6 x 50 kick 3 rounds: 100 IM, 100 free, 15 sec rest after each 400 pull 12 x 25 fast down, easy return
Saturday August 30, 2025
10 minute warm-up 4 rounds: 75 free, 25 non free , 50 kick 4 -6 x 150 pull cruise +15 4 x 50 kick 15 sec rest after each interval: 200 IM, 100 free, 200 free, 100 IM, 200IM, 100 free 8 – 12 x25 fast/ easy
Monday August 25, 2025
10 minute warm-up 12 x 50 4 drill, 4 kick, 4 swim: suggest 1 each stroke 20 sec rest after each: 300 IM, 100 free, 200 IM, 100 free, 100 IM, 100 free 6 x 50 kick 3 x 200 pull swim down
Saturday, August 23, 2025
10 minute warmup 100 free, 150 fly-back-breast, 200 free, 200 IM 300 free@ 90%, 100 easy, 30 sec 200 free@ 90%, 100 easy, 30 sec 100 free@ 95%, 100 easy, 30 sec 50 fee @100%, 100 easy 2 – 4 x 200 pull 10 x 25 odds fast, 20 sec rest, evens easy
Saturday, August 16, 2025
10 minute warm-up 8 x 75 odds free, evens IM 5 rounds: 100 free rest 20, 75 non free rest 30, 5o free sprint rest 30, 25 sprint non free rest 30 6 x 50 kick 200 – 400 pull 12 x 25 fast/easy
Saturday, August 9, 2025
10 minute warm-up 8 x 75 odds free, evens non-free 10 x 50 : 2xc+10, 2xc+5, 2xcruise, 2xc+5, 2xc+10 2-4x 200 pull 10x 50 non-free 2xc+20,2xc+15, 2xc+10,2xc+15,2xc+20 6 x 50 kick swim down
Monday, August 4, 2025
10 minute warmup 300 every 3rd length non free, 200 IM, 100 build 6 x 150: c+10, c+5, cruise, cruise, c+5, c+10 300 kick 6 x 100 c+10, c+5, cruise, cruise, c+5, c+10 Pull 6 x 50 3 on cruise +5, 3 easy swim down
Saturday, August 2, 2025
10 minute warm-up 6 x 100 odds free, evens IM, 2 swim, 2 drill, 2 build 2 x 300 #1 IM, #2 free 2 x 200 #1 IM, #2 free 2 x 100 #1 IM, #2 free 4 x 50 kick 2 – 3 x 200 pull swim down
Weekly Email Addendum from a couple of days ago
Here are a few more events that didn’t get included in my previous email: Swim ‘n schmear: This Saturday (tomorrow!) we’ll have bagels, schmear, and coffee on deck. Enjoy before or after swim practice. Coaches Clinic: This Saturday (tomorrow, again) Coach Al will have a breaststroke clinic at 8am. Coaches Clinic: This Sunday (two days… Read More ›
Monday July 28, 2025
10 minute warm-up 300 every 3rd non-free , 300 every other length kick, 300 every 3rd up-tempo 4 x 200 cruise +10, cruise, cruise +10, cruise masters minute 4 x 100 c+10, cruise, c+10, cruise Masters Minute 4 x 50 c+10, cruise, c+10, cruise 400 pull swim down
Saturday July 26, 2025
10 minute warmup 6 x 100 : 2 rounds: free, stroke/free, IM 2 rounds: . 25-50-75-100-100-75-50-25 . Round 1 build to IM . Round 2 Free 5 x 50 kick 8 x 75 odds fly-back-breast, evens free 12 x 25 fast, easy
Monday, July 21, 2025
10 minute warm-up 12 x 50 : 3 rounds of kick, rhythm, catch up, build 3 x 200: cruise +10, cruise, cruise+10 3 x 150: cruise+10, cruise , cruise+10 6 x 75 pull 3 x 100 cruise +5, cruise, cruise+5 3 x 50 cruise +5, cruise, cruise+5 3 x 100 IM swim down
Saturday, July 19, 2025
10 minute warm-up 8 x 75;odds free, evens non-free 10 x 100 odds free on cruise + 15, evens IM on cruise +20 6 x 50 kick 10 x 50 odds NonFree sprint on cruise +5, evens free easy on cruise +30 12 x 25 odds fast, evens easy
Monday, July 14, 2025
10 minute warm-up 300 50 free/50 NonFree, 200 alternate side breathing, 100 build 12 x 100 : 4 on cruise+10, 4 on cruise+5, 4 on cruise 6 x 50 kick 6 x 75 breast-back-fly 9 x 50 : 3 on cruise +10, 3 on cruise+5, 3 on cruise swim down
Monday, July 7, 2025
10 minute warm-up 200 free, 150 fly back breast, 100 free, 50 choice 8 x 100 3 on c+10, 3 on cruise+5, 2 on cruise 6 x 50 kick 16 x 50 6 on cruise+10, 6 on cruise+5, 4 on cruise 12 x 25 swim down, alternate fast/easy
Saturday July 5, 2025
10 minute warmup 6 rounds: 75 build, 5 sec rest, 25 sprint nin-free, 15 sec rest 8 x 50 kick 6 rounds: 75 build, 5 sec rest, 25 sprint, 15 sec rest Pull 6 rounds: 50 build, 5 sec rest, 25 sprint fly or breast, 15 sec rest 25s swim down
Workout for Monday, June 23
Monday 6/23 Warmup: 10 min swimmers’ choice Drill set: 3×50 kick 4×75 scull/catch-up/dps 4×50 kick Main Set 5 X 100 +15 5 X 50 + 10 4 X 100 +10 4 X 50 +10 3 X 100 +5 3 X 50 +10 2 X 100 Cruise 2 X 50 +10 1 X 100 – 5… Read More ›
Workout for Sunday June 22
Sunday 6/22 (Coach Misa) Warmup: 10 min Swimmers’ Chioice Drill set: 2x (3×50) 1. Alternating 6-kick (6 kicks on each side, full rotation, stretch thru hips) 2. Gallop 3. DPS 2x (3×50 golf) Main set: 600 500 400 300 200 100 All on +20 Each swim should be faster than the split for that distance… Read More ›
Workout for Saturday, June 21
Sat 6/21 (Coach Misa) Warmup: 10 min Swimmers’ choice Drill set: 200 free/nonfree by 25 8×50 25 fist drill/25 dps IM order Main set: Dice workout! 🎲🎲🎲 Roll die. Look at menu below. Choose any item and do however many of that item as the number on the die. Eg: roll a 6. You can… Read More ›
Monday, June 16, 2025
10 minute warm-up 10 x 50: 2x free-free, 2 x fly-free, 2 x back-free, 2 x beeast-free, 2 x free-free 6 x 150 or 6 x 200 pull on cruise +10 4 x 100 kick 6 x 100: 2 on cruise +5, 2 on cruise, 2 on cruise+5 12 x 25 swim down
Saturday, June 14, 2025
10 minute warmup 300 every 3rd length NonFree, 200 alternate side breathing, 4 x 50 build 3 – 4 rounds: 200 + 2 x 50 rounds 1 & 3: 200s are IM, 50s are free, rounds 2 and 4: 200s are free, 50s are stroke 6 x 50 kick 3 x 100 or 200 pull
Saturday, June 7, 2025
10 minute warm-up 8 x 75 odds free, evens IM/non-free 4 x 200 start all free, end IM 4 x 100 start all IM end all free 6 x 50 kick 4 x 150 pull cruise +10 swim down
Monday June 2, 2025
10 minute warm-up 6 x 100 alternate free, reverse IM 3 x 200 cruise +10, cruise +5, cruise 6 x 100 2 rounds: c+15, c+10, cruise +5 pull ok 6 x 50 kick 9 – 13 x50: c+10, c+5, cruise 12 x 25 fast, easy
Saturday May 31, 2025
300 every 3rd non-free 300 every 3rd kick 4 x 100 IM, 3×100 free, 2 x 100 IM, 1 x 100 stroke 6 x 50 kick 2 rounds: 300 pull, otptional: 5 press-outs+50 recovery 5 x 50 odds free, evens sprint NonFree
Monday, May 26, 2025
10 minute warmup 8 x 75 odds drill (single arm, rhythm, catch-up) 5 x 150: cruise +10, cruise+5, cruise, cruise +5, cruise+10 5 press-outs, 50 easy 6 x 50 kick, 50 easy 5 x 100: c+10, c+5, c, c+5, c+10 5 press-outs , 50 easy 5 x 50 : c+10, c+5, c, c+5, c+10 200-… Read More ›
Saturday, May 24, 2025
10 minute warm-up 12 x 50 : 4 free, 4 reverse IM order, 4 choice 300 IM, 200free, 100 choice 300 free, 200 IM, 100 choice 5 – 7 x 50 kick 6 x 50 : alternate non-free & free, 45 sec rest after each 400 pull swim down
Monday, May 19, 2025
10 minute warmup 6 x 100: left arm, right arm, bilateral breathing, build 8 x 100: 2 on cruise +10, 2 on +5, 2 on cruise, 2 on +5 6 x 50 kick 3 x 200 pull 8 x 50 : 2 on +10, 2 on +5, 2 on cruise, 2 on +5 12 x… Read More ›
Saturday, May 17, 2025
10 minute warm-up 8 x 75 odds free, evens non free 5 x 50 odds NonFree, evens free on cruise +30, fast 3 – 4 x 200 pull 6 x 50 kick 2 x 150 free, 2nd faster than first 5 x 50 odds non-free, evens free, cruise +30 12 x 25 odds fast, evens… Read More ›
Monday, May 13, 2025
10 minute warm-up 2x 100 free, 2x 100 IM, 2 x 100 alternate side breathing, 2 x 100 build 3 sets of 4 x 100 free: set 1 on cruise +10, art 2 on cruise +5, set 3 on cruise 4 x 75 ,kick 4 sets of 3 x 50: set 1 on cruise +… Read More ›
Saturday, May 10, 2025
10 minute warm-up 8 x 75 odds free, evens NonFree 4 x 100 IM, 3 x 100 free, 2 x 100 IM, 1 x 100 free, cruise +5 on free and cruise +15 for IM 6 x 50 kick 2 x 200 or 300 pull 12 x 25 odds non-free, evens free
Monday, May 5, 2025
10 minuute warm-up 12 x 50 : 4 alternate side breathing, 4 single arm drill, 4 build 10 x 100 5 on cruise +10, 3 on cruise +5, 2 on cruise 6 x 50 kick 2 – 4 x 200 pull cruise + 10 4 x 50 start fast, loosen down.
Saturday, May 2, 2025
10 minute warm-up 6 x 50 kick 3 rounds: 200, 100, 50. 1. IM, Free, choice; 2. Free, IM, Choice; 3. IM, Choice, free 3 x 200 pull: c+20, c+15, c+10 6 x 50 odds NonFree, evens free. 2 fast, 1 recovery; cruise +30 8 x 25 odds no breath, evens easy
Monday, April 28, 2025
10 minute warmup 300 every 3rd length NonFree, 200 every other length breathing drill, 100 build 4 rounds: 200 pull, 100 swim, 50 sprint all on cruise +10 seconds 8-12x 25 odds sprint kick, evens easy kick 8 x 75 : 1-4 on cruise +5, 5-8 on cruise swim down
Saturday April 26, 2025
10 minute warmup 6 x 100 odds free, evens: 50 free/50 stroke 12 x 75: odds fly-back-breast, evens:25 NonFree/50 free 2 – 4 x100 kick 50 easy 400 pull 200 IM 12 x 25 odds NonFree, evens free
Monday, April 21, 2025
10 minute warm-up 12 x 50 : rotating through: rhythm, catch-up, alternate side breathing 8 x 75 free-nonfree-free by 25 9 x 100 : 3 on cruise+10, 3 on cruise+5, 3 on cruise 4 x 75 kick 6 x50: max 2 breath on first 25 and 3 on 2nd 25
Saturday, April 19, 2025
10 minute warm-up 4 x 75 free; left arm, right arm, alternate side breathing 4 x 75 stroke drill 3 rounds: 200 IM, rest 15, 100 free, rest 15 4 – 6 x 50 kick 2-3 x 200 pull 12 x 25 fast down easy return
Thursday April 17th
Thursday IM/Stroke with Coach Liz 10 Minute Warmup Drill Set 4 X 100 Scull/Kick/Drill/Swim by 25 mix up strokes 4 X 50 Kick 4 X 50 Drill Main Set – "Meatloaf Practice" 3 X 200 Pull on +20 – 2 out of 3 should be up tempo 3 Rounds of 3 X 100 #1 IM,… Read More ›
Monday, April 14, 2025
10 minute warmup 6 x 100: odds free, evens IM 6 rounds: 100 on cruise +10, 50 sprint, 10 sec rest 4 – 6 x 50 kick 4 x 200 pull, c+15, c+10, c+5, cruise 4 x 50 sprint NonFree, 30 sec rest 300 swim down
Monday April 7, 2025
10 minute warm-up 4 x 50 free, 4x 50 stroke/free, 8 x 50 alternate long/short axis 4 – 6 rounds: 100 free on cruise, 75 on cruise +5, 50 on cruise+10, 25 on cruise +15 6 x 50 kick 2 rounds: 100 IM, 75 free, 50 stroke, 25 free
Saturday, April 5, 2025
10 minute warm-up 300 every 3rd non-free , 200 alternate side breathing, 100 build 200 IM+ 100 free, 200 free + 100 IM, 200 IM + 100 free: 10-15 sec rest after each distance 4 – 8 x 50 kick 2 – 4 rounds: 100, 20 sec rest, 50, 20 sec rest, alternate free on… Read More ›
Tuesday, April 1, 2025
10 minute warm-up 6 x 100 odds free evens IM 200, 175, 150, 125, 100, 75, 50, 25: start with 100 stroke/100 IM, drop 25 stroke each one. 6 x 50 kick 300 pull, 200favorite stroke drill/swim, 100 Free 50s odds sprint, evens moderate on cruise +20 swim down
Monday, March 31, 2025
10 minute warm-up 8 x 75 odds free, evens IM 12 x 75 odds cruise +10, evens cruise 4 – 6 x 50 kick 6 x 100 pull on cruise +5 4-6 x 50 fast on cruise +15: odds NonFree, evens free swim down
Saturday, March 29, 2025
200 free, 3 x (50 stroke + 50 free), 100 free 4 – 6 x 50 kick 100 free 2 rounds: . 4 x 75 1 each stroke, 100 free . 4 x 50 1 each stroke, 100 free . 4 x 25 1 each stroke, 100 free swim down
Workout for Saturday March 15 2025
10 min warm up Drill Set: 6×100: 25 kick/50 drill/25 swim Odds free Evens nonfree 600 Main set: 4×50 free @ cruise Masters min 4×50 non-free, all the same stroke @+20-30 Maintain pace for a fast 200 50 easy 5×200 1) 200 free @+10 2) 150 free/50 non-free @+15 3) 100 free/100 non-free @ +20… Read More ›
Monday, March 10, 2025
10 minute warm-up 12 x 50 : 4 swim, 4 rhythm drill, 4 catch-up 3 x150 cruise+10, 5 x 100 cruise +5, 7 x 50 alternate cruise+10 and cruise 6 x 50 kick 2 – 4 x 200 pull
Saturday, March 8, 2025
10 minute warm-up 300: 50 free+25nonfree; 200: 25 free+25 NonFree; 100 free 8 x 25: odds free, evens sprint NonFree 2 x 200: #1: IM, #2: Free; 3 x 100: IM, Free, Choice 4 – 8 x 50 kick 2 x 200: #1: IM, #2: Free; 3 x 100: IM, Free, Choice 4 x 50… Read More ›
Monday March 3, 2025
10 minute warm-up 200 free, 175 free-fly-free-back-free-breast-free, 150 kick, 125 fly-feee-back-free-breast, 100 kick, 75 fly-back-breast, 50 free, 25 sprint choice 100 c+10, 150 c+5, 200 cruise, 200 cruise+10, 150 c+5, 100 cruise 400 pull, 300 swim, 200 pull, 100 swim: 15 sec rest after each swim down
Sarurday March 1, 2025
10 minute warm-up 3 x 100 free build 4 x 50 kick 4 x 75 fly-back-breast or breast-back-fly 300 IM, 200 Free, 100 choice 300 Free, 200 IM, 100 choice 2 x 200 pull 4 x 50 swim down
Monday, February 24, 2025
10 minute warm-up 250 free, 200 reverse IM, 150 breathe left/right/alternat by 50 4 x 100 cruise+10, 3 x 150 cruise +5, 2 x 200 cruise 4 x 75 kick OR 4 x 100 pull 3 x 75 cruise, 4 x 50 cruise + 5, 5 x 25 cruise +10 swim down
Saturday, February 22, 2025
10 minute warm-up Build to a 200 reverse IM, and then tear down by 25: 25 free, 50 fr, 50 fr 25 br, 50 fr 50 br, 50 fr 50 br 25 BK, … To a 200 Reverse IM, then drop 25 free, … Back down to a 25 fly 3 x 50 sprint kick… Read More ›
Monday, February 17, 2025
10 minute warm-up 6 x 50 odds long axis drill, evens short axis drill 6 x 50 fly, back, breast x 2 6 x 150: 2 rounds cruise +15, cruise +10, cruise +5 4 – 6 x 50 kick 4-6x 100 odds IM, evens free 6 x 50 odds moderate, evens build down(start fast)
Saturday, Feb 15, 2025
10 minute warm-up 12 x 50: 4 free, 4 reverse IM, 4 free build 10 x 100 : odds IM cruise +20, evens free cruise +10 4 – 6 x 50 kick 8 x 75 : odds moderate, rest 10, evens fast, rest 15 12 x 25 swim down
Monday, February 10, 2025
10 minute warm-up 8 x 75 : 4 free, 4 fly-back-breast by 25 12 x 100: odds build on cruise +15, evens on cruise 4 – 6 x 50 kick 12 x 50 : odds build or stroke c+15, evens sprint on cruise 6 x 25 swim down
Saturday February 8, 2025
10 minute warm-up 3 x 200 1. Swim, 2. Reverse IM, 3. 50 choice, 50 free 10 x 100 : odds IM c+20, evens free c+5 4 – 6 x 50 kick 400 pull 6 x 50 : odds stroke c+10, evens free c+10 swim down
Wednesday February 5, 2025
Distance day with Coach Liz 10 Minute Warm Up Drill set 6 X 50 Kick 4 X 50 Drill – 2 Fist Drill and 2 Forearm Paddle Drill (hold paddles on wrists and forearms) 2 X 50 Swim – engaging your forearms from previous drills Main Set 3 Rounds 200 on plus 10 seconds *300… Read More ›
Saturday, Feb 1, 2025
10 minute warm-up 8 x 75 odds free, evens fly-back-breast 10 x 100 IM or NonFree cruise+30 6 x 50 kick 4 x 150 pull 12 x 25 fast, easy
Monday, Feb 3, 2025
10 minute warm-up 6 x 100: 50 non-free, 50 free 6 – 8 x 150: 2 rounds of cruise+15, ceruise+10, cruise+5, cruise 6 x 50 kick 8 – 10 x 75 pull
Monday January 27, 2025
10 minute warm-up 12 x 50 : odds long axis, evens short axis 10 x 100: 3 on cruise +10, 3 on cruise+5, 3 on cruise, 1 on cruise+10 6 x 50 kick 8 – 10 x 75: 3 on cruise+10, 3 on cruise+5, 1-3 on cruise, 1 easy 300 swim down
saturday, January 26, 2025
10 minute warm-up 8 x 75: 4 free, 4 fly back breast 4 – 6 x 50 odds easy, evens fast choice. Cruise+15 2 – 3 rounds: 200 IM, 100 free 10 x 25: odds fast choice, evens easy
Monday January 20, 2025
10 minute warm-up 12 x 50: 4 free, 4 kick, 4 choice 6 x 150 on cruise +10 6 x 75 fly-back-breast 6 x 100 : 2 on c+ 5, 2 on cruise, 2 on c+10 6 x 50 odds fast, evens easy
Saturday, January 18, 2025
10 minute warm-up 4 x 75 free, 2- 4 x 75 kick, 4 x 75 breast-back-fly 12 x 50 odds choice up-tempo c+10, evens recovery free 6 x 100 pull ok: 2 on cruise +5, 2 on cruise, 2 on cruise +5 6 x 100 IM on cruise +15 or cruise +20 swim down
Monday January 13, 1025
10 minute warm-up 4 x 100 : 50 choice, 50 free 3 x 100 kick 4 x 50 build 6 x 150: 2 on cruise+15, 2 on cruise +5, 2 on cruise +10 6 x 100 : 2 on cruise +10, 2 on cruise, 2 on cruise +5 10 x 50 descend 2 groups of… Read More ›
Saturday January 11, 2025
10 minute warm-up 4 x 50 free, 4x 50 reverse IM, 4 x 50 choice 6 x 50 kick 100 reverse IM 3 x 200 IM on cruise +20 100 easy 3 x 200 free on cruise +5 100.easy 3 x 100 IM or choice: c+15, c+10, c+5 swim down
Saturday January 4, 2025
10 Minute warm-up 8 x 75 : 1 – 4 free, 5 – 8 choice: 25 kick, 25 drill, 25 swim 200 IM, 100 free 200 free, 100 IM 200 free, 100 IM 6 x 50 kick 6 rounds: 75 free, 5 sec rest, 25 choice 12 x 25 swim down
Monday December 23, 2024
10 minute warm-up 10 x 50 : 2 free, 2 kick, 2 non-free, 2 kick, 2 free 10 x your choice of distance on 1:30 5 x 75 or 100 IM 50 truly reverse free (feet first) 100 truly reverse IM (feet first) 100 swim down Happy Holidays & New Year
Sunday, December 22, 2024
10 minute warm-up 6 x 100 done as 2 rounds swim, single-arm, breathing pattern Next group: 15 sec between distances, 5 sec at breaks inside) 600 500 (200-200-100) 400 (200-200) 300 (100-100-100) 200 (4 x 50 ) 100 (4 x 25) _———— 4 x 50 kick
Saturday December 21, 2024
4 rounds: 75 swim, 50 drill, 25 kick; reverse IM order 4 – 6 x 50 kick 16 x 75 : 4 rounds: stroke, free, IM, free 4 – 6 x 150 pull swim down
Monday, December 16,2024
10 minute warm-up 300 every 3rd length non-free 200 every other length kick 100 build 8-10 x 100 on cruise. 30 sec rest after #5 4 – 6 x 50 kick 8 – 10 x 75 on cruise + 5, 30 sec rest in the middle 12 x 25 ascend
Sunday, December 15, 2024
10 minute warm-up 6 x 100 : 2 rounds: catch-up, rhythm, fist drill 800: 5 sec rest at each 200 700: 10 sec at the 350 600: 5 sec rest at each 200 4 x 100 build each one
Saturday December 14, 2023
10 minute warm-up 8 x 75 odds free, evens choice 8 x 125 IM, double up choice NonFree 4 – 6 x 50 kick 5 x 100 pull 12 x 25 fast/easy
Thursday, December 12, 2024
10 minute warm-up 6 x 100 : 50 non-free, 50 free 6 x 50 kick 3 – 4 x 200 IM 6 x 50 build non-free, 15 sec rest 4 – 6 x 100, odds IM, evens free, 15 sec rest optional: 400 pull 300 swim down
Monday, December 9, 2024
10 minute warm-up 5×50 free drill 5×50 alternate non-free / free 5×50 free descend 1-5 5 x 150 on cruise +5 5 x 50 kick 1 x 50 loosen arms 5 x 100 on cruise, pull 5 x 75 NonFree/free/NonFree 5 x 25 odds sprint swim down
Monday, December 2, 2024
10 minute warm-up 8 x 75 , odds free, evens non-free 6 x 50 kick 8 x 100 descend 1-4, 5-8 on cruise 8 x 75 descend 1-4, 5-8 cruise +10, non-free encouraged 8 x 50 alternate fast/easy cruise +5 swim down
Saturday, November 30, 2024
10 minute warm-up 4 x 50 free, 4 x 50 kick,4 x 50 non-free, 4 x 50 kick 3 rounds: 200, 100, 50 6 x 100 pull 12 x 25 alternate fast- easy
Monday November 25, 2024
10 minute warm-up 4 x 50 drill, 4 x 50 kick, 4 x 50 build 7 – 10 x 100 on cruise + 10 7 – 10 x 75 on cruise + 5 7 – 10 x 50 on cruise 10 x 25 alternate fast- easy
Saturday November 23, 2024
10 minute warm-up 7 x 100 odds free, evens non-free: 50 kick + 50 swim 3 rounds: 200IM, 100 free. 10- 15 sec rest after each 3 – 5 x 150 pull 3 – 6 rounds: 75 build, 15 sec rest, 25 fast, 15 sec rest
Monday, November 18, 2024
10 minute warm-up 8 x 75 odds free, evens stroke 4 x 100 , 3 x 100, 2 x 100, 1 x 100 on cruise 1 minute between each group 4 – 6 x 50 kick 6 x 50 , 4 x 50, 2 x 50 on cruise +5, 30 sec rest between groups 3… Read More ›
Sunday November 17, 2024
10 minute warm-up 4 x 50 catch-up or rhythm 4 x 50 reverse IM order 4 x 50 single-arm drill 2 x 400 rest 20 after each 2 x 300 rest 15 after each 2 x 200 rest 10 after each 2 x 100 rest 5 after each minute rest 6 x 50 : 2… Read More ›
Wednesday, November 13, 2024
Long Distance with Flo Warm-up:10 minutes of free swimming2×100 Kick2×100 Pull4×75 Kick/Drill/Sprint by 25 Main Set:2×500 +303×200 Des 1-3 +20, +10, +5100 EZ300 Good effort/Uptempo100 EZ
Tuesday November 12, 2024
From Coach Kevin Pre-Set 4 50 Kick 2 100 IM Drill 4 50 Free O: Drill E: DPS (600) Main Set 2 rounds RD1 RD2 4 100 Pull +15 IM 4 75 Fl, Bk, Br Free +10 4 50 Free +5 NF 4 25 NF uptempo Free +C (2000) 4 75 Kick – Dolphin /… Read More ›
Monday, November 11, 2024
10 moinute warm-up 4 x 200: free, reverse IM, free, IM 4 x 300: 1: pull 20 sec rest; 2: 2 x 150 with 15 sec rest at each break; 3: 3 x 100 with 10 sec rest; 4: 4 x 75 with 5 sec rest 4 – 6 x 50 kick 6 – 10… Read More ›
Saturday November 9, 2024
10 minute warm-up 8 x 75 odds free, evens choice NonFree 3 rounds: . 200 IM . 100 free 2 – 3 x 100 kick 12 x 50 odds stroke, evens free 12 x 25 odds fast, evens recovery swim down
Wednesday November 6, 2024
10 minute warm-up 8 rounds: 50 free + 25 choice 2 x 400 pull , 20 sec rest 2 x 300 negative split, 20 second rest 2 x 200 build , 20 sec rest 2 x 100 fast, 20 sec rest 4 – 6 x 50 kick
Monday November 4, 2024
4 rounds: 75 free, 50 stroke, 25 build 16 x 75 odds are 25 build + 50 fast, evens are 25 fast, 50 moderate. 5-10 sec rest after each 4 -6 x 50 kick 6 x 100 : 3 on cruise+5, 3 on cruise 6 x 50 : odds non-free, evens free
Saturday November 2, 2024
10 minute warm-up 8 x 75 odds free, evens IM 3 rounds: 100 or 200 IM, 100 free 4 – 6 x 50 kick 3 rounds: 100 or 200 free, 100 IM swim down
Wednesday, October 30, 2024
workout by Coach Flo 10 minute warm-up 2 rounds: 100 drill, 100 swim, 100 kick 3 x 200 on cruise +20, best average 2 x 300 on cruise+20, descend each 600 6 x 100 on cruise (yes!)
Tuesday October 29, 2024
From Coach Kevin Pre-Set 4 50 Kick 2 100 IM Drill 4 50 Free DPS 600 Main Set 4 100 Free descend 1->4 +10 400 2 Rounds 10 50 Round 1 NF, Round 2 Free NF Free 4 reps on +20 +15 3 reps on +15 +10 2 reps on +10 +5 1 rep on… Read More ›
Monday, October 28, 2024
10 minute warm-up 12 x 50 4 free, 4 reverse IM, 4 IM order 4 – 6 x 50 kick 6 x 100 Cruise + 10 6 x 100 Cruise (pull ok) 6 x 100 cruise +5 12 x 25 fast/easy
Tuesday October 22, 2024
from Coach Kevin Pre-Set 1 400 S – K – I – D: Swim / Kick / IM / Drill by 100 1 100 DPS 1 100 Build 600 Main Set 2 Rounds 1 250 IM 25 Fly, 50 Bk, 75 Br, 100 Fr. +30 1 100 Free +10 2 150 IM Fly – Fr… Read More ›
Monday October 21, 2024
4 rounds: 75 free, 50 kick, 25 stroke 2 – 3 rounds: . 300 pull +30 . 200 build +20 . 100 up-tempo +10 . 3 x 50 sprint +5 300 swim down
Workout Thursday 10/16
Warmup 600 swimmer’s choice Drill set: 300 every 3rd length non-free 4×50 free @+10 4×25 build [600/1200] Main set: 3x the following set: 50 dolphin kick on your back 30 seconds vertical dolphin kick 2×50: 1) 1-arm drill, work on “swinging” arm forward. 2) 3-second glide, work on low gear, high elbows 4x 25: 1)… Read More ›
Friday, October 18, 2024
Workout by Coach Flo 10 minute warm-up 200 swim, 200 kick, 200 swim/drill by 50 6 rounds: . 100 on +10 . 50 fast non-free . 50 kick 100 easy 100 or 2 x50 super sonic 100 easy 2 x F.U.N.S. (fly, underwater, no-breath, sprint)
Monday, October 14, 2024
10 minute warm-up 10 x 75 odds free, evens IM or stroke 10 – 12 x 100 Pull, +10, +5, cruise 4 – 6 x 50 kick 10 – 12 x 50 +10, +5, cruise 300 swim down
Sunday October 6, 2024
Pre-Set 4 50 Kick – 2 with fins, 2 without fins 2 100 Drill – 1 = Catchup, 2 = Finger drag 1 200 Swim – every 3rd len backstroke Main Set 3 100 c + 10 (or +15 or +20) 1 200 c + 10 (or +15 or +20) 2 100 c + 10… Read More ›
Saturday, October 5, 2024
10 minute warm-up 8 x 75: odds free, evens IM 100, 200, 300 pull 6-8 x 50 kick 300, 200, 100 IM 12 x 25 odds: fly, back, breast order up-tempo; evens free easy 3 x 100 IM fast, moderate, slow
Friday, October 4, 2024
workout by Coach Flo 10 minute warm-up 16 x 50, odds: 25 NonFree+25 free c+5; evens: free on c+20 recovery 2 round of 4 x 100 cruise+10, +20, +30, +40 1st round is free, 2nd is NonFree. Add 10 sec rest for the NonFree round #1 25 fast, 75 recovery #2 50 fast, 50 recovery… Read More ›
Wednesday, October 2 distance
Wednesday, October 2 Distance workout Warmup: Swimmers’ choice [600] Drill set: 4×75 @ +10 scull/catch-up/DPS 3×100 @ +10-15 [600/1200] Main set: 3×400 @ +10 1. 200 uptempo/200 moderate 2. 100 mod/200 up-t/100 mod 3. 200 mod/200 up-t 50 easy 3×300 @ +15 1. 1st 100 uptempo 2. 2nd 100 uptempo 3. 3rd 100 uptempo 50… Read More ›
Tuesday 10/1/2024
Pre-Set 4 x 50 Kick IMO 3 x 50 NF Drill IMO (Fl drill, Bk drill, Br drill)… 3 x 50 Free Drill – R1 Fist drill , R2 Catch up, R3 Finger drag Main Set 4 x 100 IM – Stretch it out! 3 Rounds 1 x 50 NF – descend across rounds +20… Read More ›
Monday, September 30, 2024
10 minute warm-up 8 x 75 odds free, evens IM 3 – 4 x 150 +15, +10, +5, cruise 6 x 50 kick 6 – 8 x 100: 1st half on +10, 2nd half on +5 6 x 75 2 each: +10, +5, cruise 300 swim down
Saturday September 28, 2024
10 minute warm-up 5 x 50 free: swim, rhythm, catch-up, bilateral breathing, swim 5 x 50 kick 5 x 50 stroke or IM 3 – 4 rounds : 200 IM, 20 sec rest, 100 free, 10 sec rest 300 pull 5 rounds of 4 x 25: fast down easy return: fly, free, back, free, breast
Workout for Tuesday 9/24/2024
Pre-Set 6 x 75 NF Swim Drills: Fly / Back / Breast 3 x 50 Kick – Non flutter kick Main Set 16 x 25 Odds: NF Fast; Even: Choice EZ 8 x 75 Odds: Fly / Bk / Br by 25 +15; Even: Free +15 1 x 50 EZ 4 x 125 Odds: IM… Read More ›
Monday, September 23, 2024
10 minute warm-up 8 x 75 odds free, evens stroke/IM 8 – 10 x 100 on Cruise +5 4 – 6 x 50 kick 6 – 8 x 75 on cruise +5 12 x 25 odds fast, evens easy
Workout for Saturday, September 21
Workout for Saturday, September 21 Warmup Swimmer’s choice [300] Drill set: 3×100 free @+5-10 6×50 kick [600/900] Main set: 300 pull 3×100 IM @ +20 (descend optional) 6×50 favorite non-free @+15-20 Odds: stroke drill Evens: uptempo, perfect technique 300 pull 3×100 free @ +5-10 (descend optional) 6×50 3rd favorite non-free @+20-30 Odds: stroke drill Evens:… Read More ›
Workout for Wednesday 9/18
Workout for Wed. 9/18 Warm up 600 swimmer’s choice [600] Drill set: 4×75 kick/gallop/DPS 6×50 Golf (1-3, 4-6) [600/1200] Main set: 3×100 @ +5 maintain steady pace throughout 3×300 @+10, even split the 100s extra credit: #2 neg split OR even split and descend 1-3 50 easy 3×300 neg split 1. @ +10 2. @… Read More ›
Saturday, September 14, 2024
10 minute warm-up 12 x 50 : 4 free, 4 IM order, 4 stroke 2 – 3 rounds: 200 IM, 10 sec rest, 100 free, 20 sec rest 4 – 6 x 50 kick 2 -3 rounds: 200 free, 10 sec rest, 100 IM, 20 sec rest swim down
Workout for Wednesday, September 11
warmup: swimmers’ choice Drill Set: 4×75 scull/catch-up/dps 6×50 descend 1-3, 4-6 @ +10 [600] Main Set: 4×500 @ +30 1. Negative split 2. Build by 100 3. Build by 100 to 300 then go back down (speedwise) 4. Negative split again, but faster 100 easy [2100/2700] Dessert: 4×75 scull/catch-up/dps 6×50 descend 1-3, 4-6 @ +10… Read More ›
Workout for Monday, September 9
Warmup: Swimmers’ choice Drill Set: 3×50 DPS 3×50 flutter kick, 25R/25L 3×50 gallop 3×50 DPS (600) Main Set: 5×100: 4 @ c / 1 @ -5 50 @ 100 cruise interval 4×100: 3 @ c / 1 @ -5 50 @ 100 cruise interval 3×100: 2 @ c / 1 @ -5 50 @ 100… Read More ›
Saturday, September 7, 2024
10 minute warm-up 6 x 100 free, IM, stroke-free, stroke-free, IM, free 3 rounds: 200 IM + 100 Free 4 – 6 x 50 kick 6 – 10 x 75: odds choice/IM hard, evens easy free, 20 sec rest 12 x 25: 4 fast, 4 moderate, 4 easy
Monday, September 2, 2024
8 x 75 odds free, evens non-free 5 x 150: c+10, c+5, c, c+5, c+10 4 – 6 x 50 kick 5 x 100 c+10, c+5, cruise, c+5, c+10 2 x 100 IM loosen up 6×75: c+10, c+5, c, c, c+5, c+10 swim down
Saturday, August 31, 2024
10 minute warmup 6 x 50 odds long axis drill, evens short axis drill 4-6 x 50 kick 4 x 100 reverse IM 6 x 100 : 50 stroke, 50 free 3 x 200 pull 12 x 25: odds fast, evens easy 4-6 x 50 kick
Saturday, August 24, 2024
10 minute warm-up 8 x 75 odds free, evens stroke 4 – 6 x 50 kick 3 x 200 IM 3 x 200 Free ( pull) 3 x 100 IM 3 x 100 free 3 x 50 stroke swim down
Monday, August 19, 2024
10 minute warm-up 12 x 50 : 3 rounds of 4: single arm, rhythm, catch-up, build 4 – 6 x 50 kick 3 – 4 rounds: 300, 200, 100, 50 r1: straight through on cruise +20 r2: break at the 1/2;point for 5 sec. 10 sec rest at end of distance r3: break at the… Read More ›
Saturday August 17, 2024
10 minute warm-up 4 -6 x 50 kick 10 x 50 1-5 free, 6-10 choice, swim-drill-sprint-drill-swim 100-300 IM, 200 free, 100 stroke 2 x 300 pull 100-300 free, 200 IM, 100 choice 4 x 50 kick
Monday, August 12, 2024
10 minute warm-up 8 x 50 odds long axis drill, evens short axis drill 4 – 6 x 50 kick 3 – 4 x 200 on cruise +15 3 -4 x 150 on cruise + 10 3 – 4 x 100 on cruise + 5 3 – 4 x 50 fast. 30 seconds rest after… Read More ›
Saturday, August 10, 2024
10 minute warm-up 8 x 75 odds free evens NonFree 4 – 6 x 50 kick Next sets: descend in 2 half’s . 6 x 100 IM . 6 x 100: 50 stroke, 50 free . 6 x 100 free 12 x 25 odds sprint, evens recover
Workout for Wed. August 7
Workout for Wed. August 7 Warmup 10 min choice Drill set 2×150 kick/drill/swim 3×50 kick 3×50 @+5 [600] Main set 3×300 @+15 (faster is ok) 1. 1st 100 uptempo 2. 2nd 100 uptempo 3. 3rd 100 uptempo <masters minute> 3×300 @+15 Descend 1-3 <masters minute> 3×200* on the fastest interval you can handle *or 100… Read More ›
Monday, August 5, 2024
10 minute warm-up 6 x 100:;1-3 variety stroke, 4 -6: build 4 -6 x 50 kick 3 -5 x 200 on cruise +10 3 – 5 x 100 on cruise +5 4 – 6 x 75 on cruise 200 swim down
Saturday, August 3, 2024
10 minute warm-up 9 – 12 x 50: 4 rounds of Free, Kick, Non-free 2 – 3 Rounds: 300, 200, 100 . R1: 300IM, 200 free, 100 NonFree . R2: 300 free, 200 IM, 100 choice . R3: 300 choice, 200 free, 100 NonFree optional: 2 x 100 sprint 12 x 25 odds fast, evens… Read More ›
Workout Friday 8/2 by Coach Al
Friday 8/2/24 10 min warmup Drill set 8 x 75: O: 50 mod/25 sprint free, E: 50 mod/25 sprint non-free Main set 8-12×25 kick; every 3rd one sprint 8 x 100 best average, one min rest between 100s 100 easy 300 pull, build each 150 200 social kick 100 easy online: http://www.MisaSugiura.com, Instagram
Monday, July 29, 2024
10 minute warm-up 8 x 50 odds free timing drill, evens free breathing drill 4-6 x 50 kick 6 x 100 free cruise +10, descend 1-3, 4-6 3 – 5 x 150 pull cruise + 10 6 – 8 x 75 free descend in 2 groups, 10-15 sec rest after each 12 x 25 odds… Read More ›
Saturday, July 27, 2024
10 minute warm-up 6 x 100 : 50 drill/50 swim. Odds non-free, evens free 4 – 6x 50 kick 3 – 4 x 200 pull 4 – 6 rounds: 100 IM, 50 free, 10 sec rest after each 12 x 25: fast stroke, easy free
Workout for Wednesday, July 24 (Coach Misa)
Warmup 10 min Swimmers’ choice Drill set 3x: 4×50 R1: odds catch-up, evens DPS R2: odds “late catch,” evens DPS* R3: Golf [600] Main set 5×100 @ cruise (you should be able to do this comfortably) Swim to the interval 500 even pace, maintain pace from 100 4×50 kick on back 2×250 @ +10 or… Read More ›
Workout for Tuesday 7/23
Warm up 10 min OYO Drill set 6×75 K/D/S 4×50 free +5 (650 yd) Main set 3×225: 50 stroke, elevated effort/25 mod free 25 ez (optional) 4×125: 25 K/25 Dr/25 Fast/25 fast kick 5×75: odds stroke, elevated effort; evens mod free 25 easy (optional) 6×25 fast stroke: odds kick, evens swim (1900/2550) Dessert 3×150 pull… Read More ›
Saturday July 20,2024
workout by Coach Lisa 4 x 75 kick-drill-dps Reverse IM order 4 x 50 descend to 80% 200 IM on +40, 4 x 50 kick, 4 x 50 rotating IM+10, 200 IM faster 200 free c+10, 4 x 50 kick descend, 4 x 50 descend, 200 free faster 100 kick, 4 x 50 kick, 100… Read More ›
Monday, July 15, 2024
10 minute warm-up 6 x 100: odds free, evens IM 4 – 6 x 50 kick 2 x 5×100 Free: Cruise+10, C+5, C, C+5, C+10 1 minute rest 2 x 5×75:free: C+5, C, C-5, C, C+5 1 minute rest 2 x 5×50 free: C+10, C+5, C, C+5, C+10 300 swim down
Saturday, July 6, 2024
10 minute warm-up 8 x 75 odds free, evens fly-back-breast 4-6 x 50 kick 1 – 2 rounds: 200 IM, 150 free, 100 IM, 50 choice 4-5 x 100 Pull C + 5 8 x 50 Odds fast, Evens recovery: 15 seconds rest swim down
Saturday June 29, 2024
10 minute warm-up 12 x 50: 4 breast/free by 25, 4 back/free, 4 fly/free 4 – 6 x 50 kick 2 rounds: . 12 x 25 odds fast, evens easy . 200 IM . 2 x 100 free . 2 x 50 stroke 6 x 50 : odds stroke, evens free
Monday, June 24, 2024
10 minute warm-up 8 x 50 Alternate short and long axis drill 8 x 100 4 on C+10 descend, 1 minute rest, 4 on C +5 descend 8 x 75 breathe left/right/bilateral every 75 12 x 50 descend in groups of 4. 1st group on C+10, 2nd on C+5, 3rd on Cruise 6 x 100… Read More ›
Saturday, June 22, 2024
10 minute warm-up 5 x 50 kick, 5 x 50 stroke/free by 25, 5 x 50 build 400 IM, 300 IM, 200 IM, 100 IM: 10 sec rest before the last 25 of each stroke, then sprint it. 6 x 100 pull, sprint the last 25 of each 8 x 50 Alternate stroke, free swim… Read More ›
Monday June 17, 2024
10 minute warm-up 6 x 50 Alternate stroke free 6 x 50 kick 6 x 50 alternate stroke free 3 x 200 cruise +15 4 x 150 cruise + 10 6 x 100 cruise 8 x 75 alternate IM free
Saturday June 15, 2024
200 drill reverse IM 2 x 175: 25 kick-50 Fly-Back 50 kick, 50 Breast-Free 3 x 150 free on cruise +10, rotate up-tempo 50 4 x 125 IM, rotate extra 25 5 x 100 free on cruise or +5 6 x 75 kick +20ish 7 x 50 choice 8 x 25 FUNS
Wednesday June 12, 2024
300: 50 Free / 25 Back6x 50: Odd – Kick, Even – DPS Choice of doing 400’s all at same speed with +10, or descend the 400’s, so use +10, +20, +30, +40 400: +10/+10 2x 200: +5 400: +10/+20 4x 100: +5 400: +10/+30 8x 50: +5 400: +10/+40 Some lanes might consider this:… Read More ›
Tuesday June 10th, 2024
1 400 S – K – I – D: Swim / Kick / IM / Drill (Catch up) by 100 1 100 DPS 1 100 Build 200 IM with shuffle stroke to the back with Free! 1 200 IM 1 200 25 Fly, 50 Bk, 50 Br, 75 Fr – Last 25 Fast for all… Read More ›
Monday, June 10, 2024
10 minute warm-up 6 x 50 Free, 6 x 50 NonFree: fl-bk, bk-br, br-fl 8 x 150 or 100: 2 on C +15, 2 on C+10, 2 on C+5, 2 on Cruise 5 x 100 IM or Choice: Rest 15, 10, 5, 0 12 6×50: 3 groups descend 1-4; Rest 15, 10, 5, 0 6… Read More ›
Saturday, June 8, 2024
4 x 75 : 1. Free, 2. F,F,NonFree, 3, F, NF, NF, 4. NF 4 x 75 kick choice 4 x 75 drill start all free, go to all NonFree 200free, 150 Fly/back/breast, 100 Free, 50 choice 200 IM, 150 free, 100 IM, 50 choice 2 rounds: 100 IM, 75 free, 50 choice, 25 free… Read More ›
wednesday, June 5, 2024
10 minute warm-up 6 x 100: 2 rhythm/catch-up drill, 2 long axis drill, 2 build 5 x 100 descend, 5 sec rest 6 x 150 pull on cruise + 10 5 x 100 descend, 10 sec rest 6 x 75 IM or choice 300 swim down
Monday, June 3, 2024
10 minute warm-up 12 x 50: 4 build free, 4 kick, 4 build non-free 5 x 200: +20, +15, +10, +5, cruise 5 x 150: +20, +15, +10, +5, cruise 5 x 100 : +20, +15, +10, +5, cruise 5 x 50 : +20, +15, +10, +5, cruise 300 swim down
Saturday, May 25, 2024
10 minute warm-up 12 x 50: 4 free, 4 kick, 4 stroke 12 x 100: 4 @ 25 stroke, 75 free; 4 @ 50 stroke, 50 free; 4 @ 75 stroke, 25 free 200 pull, 50 sprint 15 sec rest 100 pull, 50 sprint 50 moderate , 50 sprint 2 x 50 sprint on 2:00… Read More ›
Wednesday May 22, 2024
10 minute warm-up 300 every 3rd length kick on side 6 x 50 , odds 6 kick per stroke on the 1st 25, distance per stroke on the return; evens gallop/DPS 3 x100 c +10, 200 c+10 2 x 100 c+10, 300 c+10 1 x 100 c+10, 400 c+10 500 c+10 100 easy 3 x… Read More ›
Monday, May 20, 2024
10 minute warm-up 300 free: every 3rd length rhythm drill 4 – 5 x 50 kick 4 x 50 descend 1 – 4 4 x 25 IM order 3 – 4 x 200 Pull on cruise + 10 3 – 4 x 150 free-choice-free by 50, 15 sec rest 4 x 100 on cruise 4… Read More ›
Saturday May 18, 2024
10 minute warm-up 8 x 75 odds choice, evens free 6 x 50 kick 2 – 3 rounds: 200 IM, rest 15, 100 free, rest 15 4 – 5 rounds: 100 choice moderate, 50 sprint, rest 20 12 x 25 alternate fast easy
Monday, May 13, 2024
10 minute warm-up 3 rounds: 2 x 50 kick, 2 x 50 drill, 2 x 50 stroke/swim 4 rounds: 150 on cuise, 100 on cruise+5, 50 on cruise+10 5 rounds: 75 on cruise, 50 on cruise +5, 25 on cruise+10 300 swim down
Wednesday, May 8, 2024
Long distance day with Flo Warm-up: 10 minutes of free swimming 4×150 150 swim Swim, kick, swim by 50 Kick, swim, kick by 50 150 swim Main set: 4×400 +40 100 kick, 300 swim 100 swim, 100 kick, 200 swim 200 swim, 100 kick, 100 swim 300 swim, 100 kick 3×200 -5/0/5 100 EZ 2×100… Read More ›
Monday, April 29, 2024
10 minute warm-up 12 x 50 : 8 alternate long/short axis drill, 4 build free 5 x 50 kick Following set: 2 on +15, 2 on +10, 2 on +5 6 x 150 6 x 100 6 x 75 6 x 50 swim down: 6 x 25
Saturday, April 27, 2024
10 minute warm-up 6 x 50 kick, 6 x 50 stroke drill, 6×50 pull free 100 IM, 100 free 100 IM, 200 free 100 IM, 6 x 50 alternate stroke, free 200 IM, 200 free 200 IM, 100 choice 12 x 25 fast/easy
Monday, April 22, 2024
10 minute warm-up 200 swim, 200 drill (rhythm, catch-up), 200 kick, 200 Choice 250 +10, 100 moderate, 200 +10, 100 mod, 150 +10, 100 mod, 100 +10, 100 mod, 50 +10, 100 mod 200 +5, 50 mod, 150 +5, 50 mod, 100 +5, 50 mod, 50 +5, 50 mod 100 cruise, 25 mod, 75 cruise,… Read More ›
Monday, April 15, 2024
10 minute warm-up 4 x 200: #1 Free, #2 Reverse IM, #3 Kick, #4 Build free 5 x 150 on cruise + 10 4 – 6 x 75 on cruise masters minute 7 x 100 on cruise + 5 6 – 8 x 50 on cruise 200 swim down
Saturday, April 13, 2024
10 minute warm-up 12 x 50: 4 kick, 4 IM, 4 Build 8 rounds: 75 fly-back-breast, 75 free 8 rounds: 50 stroke, 50 free swim down
Monday, April 8, 2024
10 minute warm-up 4 x 50 swim, 4 x 50 kick, 4 x 50 drill, 4 x 50 build 3 rounds . 200 on cruise +15 . 150 on +10 . 100 on +5 . 50 on cruise . 30 seconds rest 3 rounds . 100 on +15 . 75 on +10 . 50 on… Read More ›
Saturday, April 6, 2024
workout written by the head coach 10 minute warm-up 200 IM kick down drill return, 200 drill down, swim return, 4 x 50 build 2 rounds . 300 free (round 1), non-free (round 2) . 1 or 2 x 200 non-free (round 1), free (round 2) . 3 x 100 free (round 1), IM (round… Read More ›
Wednesday, April 3, 2024
Long Distance with Flo Warm-up: 10 minutes of free swimming 4×200 SKIP (Swim, Kick, IM, Pull) Main Set: 3×400 +30 1st one – 25 fast, 75 moderate 2nd one – 50/50 3rd one – 75 fast, 25 EZ 3×200 +20 1st one – 25 fast, 75 moderate 2nd one – 50/50 3rd one – 75… Read More ›
Tuesday, April 2, 2024
1 x 200 Choice 4 x 50 Kick 8 x 25 Shooters: hard off wall, dolphin kick far as possible, strong to wall Any combo of Fly, Back or Free 16 x 25 Drill NF choice 8 x 50 Odd: Free +10 Even: "worst" NF +20 4 x 100 Best NF Descend 2 x 200… Read More ›
Tuesday March 26, 2024
NonFree Day with Kevin 3x 200 IMO – Each stroke, Alternate between K / D by 25: Fly 25 K / 25 D, Back 25 K / 25 D, Breast 25K / 25D… 6x 100 Odd – NF +20, Even – Free +10 8x 50 NF – Descend 1-4, 5-8 1x 200 NF / Free… Read More ›
Monday, April 1, 2024
10 minute warm-up 4 x 50 kick 4 x 50 rhythm/catch-up 4 x 50 bilateral breathing 2 rounds . 3-4 x 100 on cruise, 30-45 sec rest . 3 – 4 x 75 on cruise + 10 . 3 – 4 x 50 on cruise, 30 – 45 sec rest . 3 – 4 x… Read More ›
Saturday, March 30, 2024
10 min warm-up 6 x 50: odds free, evens non-free 4 – 6 x 50 kick 4 x 50 build 2 – 4 rounds . 200 . Odds: IM, Evens Free . 100 . Odds: Free, Evens IM . 4 x 50 Odds non-free, Evens free 200 swim down
Monday, March 25, 2024
10 minute warm-up 6 x 100 , 2 rounds kick, drill, swim 10 x 75 alternate choice, free. 10 sec rest 10 x 100: 5 on +10, 5 on cruise 10 x 50 : 5 pull, 5 swim down
Tuesday March 19, 2024
Warmup 4 50 Kick 1 200 NF Drill 1 200 Swim Choice Main Set 2 rounds 1 200 Free + 10 2 100 NF + 20 1 50 EZ 12 50 Choice or IM – from middle of pool, on 1:00 4 100 Pull 2 200 Free / NF by 100 2 100 IM
Monday, March 18, 2024
10 minute warm-up 12 x 50 : 4 kick, 4 rhythm drill, 4 DPS 4 rounds: . 200 build on cruise +15 . 100 at 90% effort on cruise +5 10 x 75 odds choice, evens free 10 x 25 fast down easy return
Saturday, March 16, 2024
10 minute warm-up 5 x 50 kick, 5 x 50 drill 4 x 100 odds non-free, evens free 2 x 200, IM/free 16 x 25, 4 of each stroke 4 x 75 odds non-free, evens free 2 x 150 fly-back-breast, free 12 x 25 3 of each stroke 8 x 50 kick: 2 fast, 1… Read More ›
Monday March 11, 2024
10 minute warm-up 12 x 50 , 3 rounds: 1. Single arm, 2. Rhythm 3. Catch-up 4. Build 3 rounds of 4 x 100 on cruise. Minute rest after each round rd 1: Pull rd 2: pull & fins rd 3: swim 6 x 100 alternate IM/free 3 x 100 kick swim down
Saturday, March 9, 2024
10 minute warm-up 8 x 50 Odds Drill, Evens swim, 10 sec rest 3 x 100 kick 6 x 100 IM, 15 sec rest 8 x 75 free, build through the 75 5 x 100 pull 300 swim down
Monday, March 4, 2024
10 minute warm-up 3 x 100 kick, 3 x 100 rev. iM, 3 x 100 free build 6 x 100 2 each: cruise +10, cruise +5, cruise 6 x 50 free or choice. Rest:;15 sec, 10 sec, 5 sec 4 x 100 cruise +5 4 x 75 build 2 x 100 on cruise 4 x… Read More ›
Wednesday, Fenbruary 28, 2024
10 minute warm-up 12 x 50 : 4 rhythm, 4 finger tip drag, 4 catch-up Big Pull Set: 500 on + 30, 400 on +20, 300 on +15, 200 on +10, 100 fast 3 x 200 descend 1-3 or 6 x 100 descend 1-3, 4-6 4 x 50 kick
Monday, February 26, 2024
10 minute warm-up 6 x 100 swim, pull, kick, kick, pull, swim time pattern: cruise + 10, cruise +5, cruise, cruise+ 15 4 x 200 4 x 150 4 x 100 4 x 50 _ _ _ _ 12 x 25 fast, easy
Saturday February 24, 2024
10 minute warm-up 8 x 75 odds IM evens free 6 x 50 kick 2 x 250 #1 IM w/ extra 50 choice, #2 free 2 x 200 IM, Free 2 x 150 fly/back/breast, Free 2 x 100 IM, Free 2 x 75 fly/back/breast, Free 2 x 50 choice, Free 2 x 25 choice, free… Read More ›
Monday, February 19, 2024
10 minute warm-up 12 x 50 : 4 kick, 4 Rev IM order 4 build 8 x 100 on cruise minute rest 8 x 75 on cruise +10 minute rest 8 x 50 on cruise +5 minute rest 8 x 25 fast, easy 300 swim down
Saturday, February 17,2024
10 minute warm-up 8 x 75 odds: free, evens: stroke-free-stroke 5 x 50 kick 6 x 75 back-breast-free 6 x 50 fly-free 10 x 100 odds: IM, evens: free 12 x 25: fast down, easy return
Monday, February 12, 2023
10 minute warm-up 2 x 100 kick, 2 x 100 rev. IM, 2 x 100 Build 8 – 10 x 150: 5 on cruise +10, 5 on cruise 8 – 10 x 75 odds choice, evens free swim down
Monday, February 5, 2024
12 x 50 : 4 kick, 4 free, 4 choice 6 x 150: 2 rounds: cruise + 10, cruise +5, cruise 50 easy 8 – 12 x 75: cruise + 10, cruise + 5, cruise 300 swim down
Saturday, February 3, 2024
10 minute warm-up 12 x 50: 4 free, 4 IM, 4 short/long axis drill 3 rounds of 3x 100 IM-ish . 1 – 3: fly fly back breast . 4 – 6 fly back back breast . 7 – 9 fly back breast breast 3 x 100 kick 9 x 75 : 1-3: fly free free, 4 –… Read More ›
Wednesday, January 31, 2024
10 minute warm-up 2 x 100 kick, 2 x 100 free, 2 x 100 reverse IM 500-400-300-200-100 pull, 20 sec rest after each 300 up-tempo 200 moderate 100 easy
Monday, January 29, 2023
10 minute warm-up 5 x 100 swim-IM-stroke-IM-swim 4 – 6 x 50 kick 4 x 150 on cruise + 10 minute rest 5 x 100 on cruise 30 sec rest 6 x 75 on cruise + 5 30 sec rest 8 x 50 on cruise + 5 10 x 25 fast/ easy
Saturday, January 27, 2023
3 x 100 kick 3 x 100: 1. Free 2. Rev IM 3. IM 3 rounds: 200 Free, 100 IM/non free 3 rounds: 200 IM, 100 Free 3 rounds: 3 x 50: 1. Easy, 2. Moderate, 3. Fast swim down
Tuesday, January 16, 2024
NF workout from Kevin 2 100 Kick R – L – Front – Back by 25 (aka Around the World) 2 100 K / Drill / K / Swim by 25 2 rounds 1 100 IM 1 200 Pull 1 300 NF / Free / NF by 100 1 400 Free w/ Every 3 lengths… Read More ›
Tuesday, January 23, 2024
4x 75 Kick choice of stroke 4x 75 Kick / Catchup Drill / Swim 4x 75 Free Build 6x 150 Odd : NF – Quiet Free – NF Even: Free – Quiet NF – Free 6x 100 Odd: Medley order (Bk, Br, Fly, Free) Even: IM order 6x 50 NF Descend 1-3, 4-6 100 EZ… Read More ›
Monday January 22, 2023
10 minute warm-up 12 x 50 odds drill, evens build. 8 x 100: 4 on cruise +5, 4 on Cruise 8 x 75 : 4 on cruise +10, 4 on cruise +5 8 x 50 : 4 on cruise +10, 4 on cruise 8 x 25: odds fast, evens easy 300 swim down
Saturday, January 20, 2023
10 minute warm-up 8 x 75 odds free, evens fly-back-breast 3 x 200 IM lat one faster 12 x 50 : 4 fly, 4 back, 4 breast 6 x 100 3 kick, 3 pull 12 x 25: fast down, easy return
Monday, January 15,2023
10 minute warm-up 8 x 75 4 rhythm, catch-up, build; 4 rotating IM 4 x 50 kick choice 6 x 150 cruise + 10 5 x 125 cruise +10 easy 25 4 x 100 c+5 3 x 75 c+5 easy 25 2 x 50 cruise 1 x 25 cruise easy 25
Monday, January 8, 2023
10 minute warm-up 5 rounds: 50 swim, 50 pull, 50 kick 5 x 150 c+20, c+15, …cruise, masters 30 second rest 5 x 100 c+10, +10, +5, +5, c 5 x 75 more up-tempo on cruise +10 5 x 25 sprint, 10-15 sec rest. 5 x 50 moderate, ascend
Saturday, January 6, 2023
10 minute warm-up 3 x 50 free, 4x 50 IM Order, 5 x 50 build 6 x 50 kick 2 rounds: 7 x 50 Fr-Fl-Fr-Bk-Fr-Br-Fr 2 – 3 rounds . 200 IM c+30 . 100 Free rest 15 300 swim down (12×25 fast/easy or 6 x 50 stroke/free)
Monday, January 1, 2024
100 repeats (your choice) on 1:30
Saturday, December 30, 2023
10 minute warm-up 4 x 75 free, mix in catch-up and rhythm drill 6 x 50 kick 4 x 75 fly-back-breast 200 free, 150 stroke, 100 IM 200 IM, 150 free, 100 Stroke 200 Free, 150 fly-back-breast , 100 choice 10 x 50 choice (stroke or sprint) on 3, 6, 8, and 10 12 x 25 swim down
Friday, December 29, 2023
10 minute warm-up 12 x 50 : 4 free, 4 stroke, 4 build 6 x 100 c+30, Descend 1-3,4-6 8 x 75 c+20: mix in some non-free 10 x 50 , super fast on 3, 6, and 10. 10-15 sec rest after each. 12 x 25: stroke/free on Cruise +10
Monday December 18, 2023
10 minute warm-up 6 x 100 swim, pull, kick, kick, pull, swim 6 x 50 kick 2 rounds: swim down
Saturday, December 16, 2023
10 minute warm-up 200 drill/swm, 200 kick swim, 200 swim 2 rounds: . 150 Fly free back free breast free . 50 easy . 300 pull with buoy: try different buoy positions . 50 easy . 9 x 50 , every 3rd one fast . 50 easy 4 x 100 moderate, stroke and free
Monday, December 11, 2023
10 minute warm-up 6 x 100 swim, pull, kick, kick, pull, swim 5 x 200: +15, +10, +5, cruise, +10 masters minute 5 x 150: +15, +10, +5, cruise, +10 masters minute 5 x 100 : +15, +10,+5, cruise, +10 if time permits: 5 x 50
Saturday, December 2, 2023
10 minute warm-up 4 x 150 odds free, evens fly-back-breast 200 – 300 kick 12 x 50 3 rounds of IM order 300 IM, 100 free, 200 IM, 100 free, 100 IM, 100 free 16 x 25 4 each stroke or choice
Saturday, November 25, 2023
10 minute warm-up 4 x 150 Odds Free, Evens Fly/back/breast 4 -6 x 50 kick 8 x 125 IM rotate extra stroke 3 x 150 pull 10 x 50 sprint#3, 6, 8, 10 12 x 25 fast, easy
Monday, Nov 20, 2023
10 minute warm-up 12 x 50 : 4 Free, 4 bilateral breathing, 4 rhythm drill 4 – 6 50 kick 4 – 6 x 150, 2 on C + 10, 2 on C + 5, 2 on Cruise 4 – 6 x 100 “ 4 – 6 x 50 “ 300 swim down
Friday, November 17, 2023
10 minute warm-up 6 x 100 odds free, evens IM 4 – 6 x 50 kick 2 rounds (if time permits) 30 sec rest after each interval 4 x 50 sprint, 30 sec rest 300 swim down
Monday, November 13, 2023
10 minute warm-up 12 x 50 4 build, 4 bilateral, 4 pull 200- 300 kick 6 x 150: 2 groups: +10, +5, Cruise 6 x 100 : 2 groups+10, +5, Cruise 6 x 50 : 2 groups +10, +5, Cruise 12 x 25 Fast, Easy
Saturday, November 11, 2023
10 minute warm-up 5 x 150: 1. Free, 2. Kick, 3. Stroke 4. Kick, 5. Free 300 IM, 300 Free, 200IM, 200 Free, 100 IM, 100 Free masters minute 200 Free, 2 x 100 Stroke/IM 100 Free, 2 x 50 Stroke/IM 12 x 25 Fast/ Easy
Friday, November 10, 2023
10 minute warm-up 4 x 200: 1. Free, 2. IM/stroke 3. Kick 4. Free Pyramid working on pace 50, 100, 150, 200 15 sec rest after each 200, 150 100, 50: 20-30 sec rest after each stroke pyramid : 25, 50, 75, 100 with 15 sec rest 100, 75, 50, 25 with 20 sec rest… Read More ›
Monday, November 6, 2023
8 x 75 odds IM, evens free 4 – 6 x 50 kick 4 – 6 x 150 on cruise +10, Descend 1-3, 4-6 6 x 125, middle 25 non-free 6 x 75 on cruise 12 x 25 swim down
Friday, November 3, 2023
10 minute warm-up 16x 50: 4 Free, 4 IM, 4 kick, 4 Build 8 x 100 , 2 groups of 4: +20, +15, +15, +10. Speed up as interval gets tighter. 8 x 75 : Alternate Stroke/IM and Free, +15 8 x 50 Descend 2 groups of 4, +10
Monday, October 30, 2023
10 minute warm-up 6 x 100 , 2 free, 2 stroke/IM, 2 drill rhythm/catch-up 4 – 6 x 50 kick 3 x 200, 3 x 150, 3 x 100 , 3 x 50. C+10, C+5, Cruise 6 x 50 pull swim down
Wednesday, October 25, 2023
10 min WU Pre-Set 3x 50 kick 3x 50 fist drill 3x 50 Bilateral breathing 3x 50 Build Main Set – Davis Mile 11 1x 275 15 s 10 1x 250 15 s 9 1x 225 15 s 8 1x 200 15 s 7 1x 175 10 s 6 1x 150 10 s 5 1x… Read More ›
Monday, October 23, 2023
10 minute warm up 12 x 50 : 4 Free drill (rhythm, catch-up), 4 rev IM, 4 build 4 – 6 x 50 kick 4 – 6 x 150 done a 2 groups of 3 : C+10, C+5, C 8 – 10 x 100 on cruise, but #6 & 9 cruise+30 300 swim down
Monday, October 16, 2023
10 minute warm-up 3 x 100 Free, mix in some drill 3×100 kick 3 x 100 reverse IM 8 x 100 Free, cruise + 10 8 x 75 choice, cruise +15 8 x 50 cruise+5 300 swim down
Monday, October 9, 2023
10 minute warm-up 3 x 200: 1. Free swim, 2. Alternate side breathing, 3. Build each 50 6 x 50 kick 6 x 50 on Cruise+ 10 7 x 100 on 3:00 Try to maintain pace 6 x 50 on Cruise + 5 16 x 25 fast down easy return
Saturday, October 7, 2023
10 minute warm-up 6 x 75 odds free evens IM 6 x 50 kick 6 x 50 odds long axis, evens short axis 4 rounds: 150 fly-back-breast (50 each), 100 free 6 rounds: 75 stroke, 50 free. Recommend 75 each stroke 12 x 25 fast/easy
Monday, October 2, 2023
10 minute warm-up 12 x 50 : 4 Free, 4 reverse IM order, 4 build Cruise Day 3 x 200 on Cruise Masters minute 7 x 100 on cruise Masters minute 10 x 50 on Cruise + 5 100-400 pull swim down
Saturday, September 30, 2023
10 minute warm-up 4x 75 odds free, evens IM 6 x 50 kick 400 pull c+15 300 IM 15 sec rest 200 free, even 50s Up-tempo 100 stroke 12 x 50: 3 rounds of IM order, c+15 12 x 25: fast/easy
Tuesday, September 26, 2023
NF day with Kevin 100 Kick around world by 25 4x 50 Drill ( Rhythm, Catchup, Finger drag, six-kicks-switch) 100 Kick / Swim by 25 100 Drill / Swim by 25 100 Stroke 100 Free 200 Pull 3x 100 IM 400 Free / Stroke by 100 200 Free + 10 200 Stroke +30 200 Free… Read More ›
Tuesday, September 19, 2023
10 min warmup 6x 50 KICKS: 2 on back w dolphin kick, 2 breast kick, 2 flutter kick 4x 50 DRILLS: 2 long axis, 2 short axis 2x 50 SWIM 3x 100 NF Descend 1-3 +20 200 Pull 4x 250 IM (25 FL, 50 Bk, 75 Br, 100 Fr) MASTERS MINUTE 3x 100 NF Descend… Read More ›
Monday, September 25, 2023
6 x 50 Free bilateral breathing 6 x 50 : 2 fly, 2 back, 2 breast 6 x 50 kick 2 – 3 rounds: 300 +15, 200+ 10, 100+5 6 x 50 : 2 fast, 2 moderate, 2 easy
Friday, September 22, 2023
Sprint day with Flo Warm-up: 10 minutes free swimming 2×100 Kick 2×100 Drill 2×100 Pull Main Set: 2×200 +20 (touch on -15) 50 EZ 2×100 +20 (touch on -10) 50 EZ 4×50 +20 (touch on -5) 50 EZ 8×25 +20 FAST Non Free/EZ Free 50 EZ 2xFUNS Relays or 100 SUPER SONIC FAST 100 EZ
Monday, September 18, 2023
10 minute warm-up 8 x 75 odds free, evens free+stroke 6 x 50 kick 2-3 rounds: 200 +10 sec, 150+ 10 sec, 100 + 10 sec 50, 30 sec rest 10 x 50 1-3 fast, 4 – 6 moderate, 7 -10 easy
Saturday, September 16, 2023
10 minute warm-up 3 rounds of 3 x 100: free/fly, free/back, free/breast 8 x 50 kick 6 rounds: 100 IM, 50 Free 8 x 50 choice with 2 turns (start from the middle of the pool) 12 x 25 Fast down, easy return
Monday, September 10, 2023
10 minute warm-up 4 x 100 : 50 kick, 50 swim 4 x 100 : 50 pull, 50 swim 3 x 200: +15, +10, +5, masters minute 4 x 150: +20, +15, +10, +5 masters minute 5 x 100: +20, +15,+10,+5, cruise masters minute 6 x 50 : ascend in 2 groups of 3 swim… Read More ›
Saturday, September 9,2023
10 minute warm up 8x 75 odds free, evens IM 300 kick 5 x 200 odds IM +15 sec, evens free+10 sec 6 x 100 odds free, evens choice 7 x 50 start fast, slow down
Wednesday August 30, 2023
4 x 100 scull, kick, drill,swim Liz workout: “Who you gonna call?”. 9-1-1, 4-1-1, 3-1-1 900: choose 500+400 or 3×300 100 fast 100 easy 400 cruise +10 100 fast 100 easy 300 cruise +10 100 fast 100 easy 8 x 25 kick: 2 fast, 1 easy 4 x125 pull last 50 fast
Monday, August 28, 2023
10 minute warm-up 6 x 50 Swim 6 x 50 Drill 6 x 50 kick 6 x 150 Rotate a fast 50: 1, 2,3,1,2,3 6x 75 Odds Fly-back-breast, Evens Free 6 x 50 c+10, c+5, cruise 6 x 25 fast, easy
Saturday, August 26, 2023
10 minute warm-up 6 x 100 Free/stroke by 25, IM order (FL, bk, br x 2) 6-8 x 50 kick. Odds build, evens Up-tempo, 20 sec after evens 5 -6 rounds: . 200 IM, 20 secc rest, . 100 free, 20 sec rest . 50 stroke, 10 sec rest