Uncategorized 
Saturday, November 25, 2023
(0)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
Wednesday, August 23, 2023
10 minute warm-up 8 x 75 Odds build; evens: 25 kick, 25 single arm left, 25 single arm right 8 x 50 kick 4 x 400 Up-tempo on 100: 1. First 100, 2. Second 100… Pull ok 4 x 100 descend 1 – 4 swim down
Saturday, August 19, 2023
10 minute warm-up 6 x 100 odds free, evens IM 6 x 75 kick 8 x 125 . double up IM order 2 rounds 10 x 50 free, 10-15 sec rest 10 x 25 fast/easy on + 15
Wednesday August 16, 2023
workout by coach Kate 10 minute warm-up 3 x 200: 1. Kick/swim by 25; 2. Rhythm drill with passive arm in front/ swim; 3. Catch-up/swm by 25 2 x 300 on +10, 3 x 200 on +5, 6 x 100 on cruise 2 x 250 on +5 or 4 x 125 on +5 or 5… Read More ›
Monday, August 14 2023
10 minute warm-up 8 x 50: 2 free, 2 stroke/IM, 2 build, 2 free 8 x 50 kick 4 rounds: 200 on +15, 150 on + 10, 100 on +5, 50 on Cruise, 30 sec rest 300 swim down
Saturday, August 12, 2023
10 minute warm-up 300 kick-drill-swim IM order 2 rounds of 4 x 50 golf (increase efficiency). 1st round free, 2nd non-free 5 x 200 build into favorite stroke. 1. All free 2. 50 stroke 150 free 3. 100 stroke 100 free 4. 150 stroke 50 free . Masters Minute. 5. 200 stroke 50 easy 5… Read More ›
Friday, August 11, 2023
10 minute warm-up 8 x 75 ; 4 Free Build, 4 IM/Stroke 5 x 100 on 3:00 Fast 10 x 50 on 1:30 Fast 300 swim down
Wednesday, August 9, 2023
coach Misa workout 10 minute warm-up 6 x 50: odds fist drill, evens distance per stroke 6 x 50: 2 sets of 3 golf 3 x 100 on +5, establish a cruise pace 3 x 600: or adjust distance 3 x 100 pull, breathe every 3 or 5
Monday, August 7, 2023
10 minute warm-up 12 x 50 3 swim, 3 single arm, 3 bilateral breathing, 3 build 4 x 200: 150 moderate, 10 sec rest, 50 up-tempo on +20-30 8 x 100: 75 moderate, rest 10, 25 sprint on +20-30
Flip Dibner Memorial – August 5th
A celebration of life for Flip Dibner from his wife, Diane Renshaw: Flip was an enthusiastic member of MVM back in the early 2000s during the time he was actively training for triathlons and competitions. He passed away this May from a central nervous system lymphoma. We are having a memorial service and celebration of… Read More ›
wednesday, July 19, 2023
10 minute warm-up 4 x 75 scull, kick, swim 2 x 50 catch-up 100 build 500: 400 up-tempo + 100 cruise, 20 sec rest 400: 300 up-tempo + 100 cruise, 20 sec rest 300: 200 up-tempo +100 cruise, 20 sec rest 400: 100 up-tempo+300 cruise, 20 sec rest 500: all cruise swim down
Monday, July 17, 2023
10 minute warm-up 10 x 75 : Odds Free, Evens Fly/Back/Breast 6 – 8 Rounds: 100-75-50-25, +10,+5,cruise,+15 300 swim down
Saturday, July 15th, 2023
10 minute warm-up 12 x 50 : 4 Free, 4 RIMO, 4 Build choice 8 x 50 kick 5 rounds of 200 + 100 odd rounds: IM + Free even rounds: Free + IM 12 x 25 Fast, Easy
Monday, July 10, 2023
10 minute warm-up 6 x 100 odds: pull or drill, evens: build 3 rounds: . 3 x 100 descend: +15, +10, +5 . 2 x 50 sprint +15 3 rounds: . 3 x 50 descend: + 10, +5, cruise . 2 x 25 sprint+10 8 x 50 kick
Saturday, July 8, 2023
10 minute warm-up 200 Free, 200 reverse IM 8 x 50 kick 10 x 100 Pull 10 x 75 Fly, Back, Breast 10 x 25 Sprint, Easy with 20 seconds rest after each easy.
Tuesday, July 4, 2023
10 minute warm-up 12 x 50 Odds: long axis drill, Evens: short axis drill 12 x 75 Odds: fly/back/breast; Evens: Free 8 x 50 kick 6 x 100 odds stroke, good effort; Evens free 12 x 25 Fast/ Easy
Monday, July 3, 2023
10 minute warm-up 6 x 100: 2 free, 2 kick, 2 stroke/IM 6 rounds: . 150 moderate on Cruise+ 15 . 100 Build on Cruise + 10 . 50 sprint , 30 seconds rest 8 x 50 kick OR 10 x 50 pull
Saturday, July 1, 2023
coach Misa workout 10 minute warm-up 4 x 75 kick-drill-swim 4 x 50 odds long-axis, evens short axis 4 x 25 Build 5 x 100 start all free, build to all stroke . #1 cruise, 2 +5, 3 +10, 4 + 15, 5 +20 2 rounds: round 1 free, round 2 choice . 4 x… Read More ›
Monday, June 26, 2023
10 minute warm-up 8 x 75 kick, drill, swim. Odd drill rhythm, even drill bilateral breathing 8x 150 descend 1-4, 5-8. 4 on Cruise + 10, 4 on Cruise + 5 8 x 75 Odds build on c+10, evens up-tempo on Cruise +5 8 x 50 kick or pull
Monday, June 19, 2023
10 minute warm-up 6 x 100: 2 rhythm drill, 2 catch-up drill, 2 swim 300 moderate+15, 100 uptempo+5 sec 250 moderate+15, 100 uptempo+5 sec 200 moderate+15, 100 uptempo+5sec 150 moderate+15, 100 uptempo+5sec 100 moderate+15, 100 uptempo+5 sec 50 moderate+15, 100 uptempo 300 kick 12 x 25 fast, easy
saturday, June 17, 2023
10 minute warm-up 12 x 50: 4 Reverse IM order, 4 kick, 4 swim 12 Rounds: 100: odd rounds IM, Evens: Free . ___________ 50: odd rounds Free, even rounds: choice 12 x 25 fast/ easy
Wednesday, June 14, 2023
10 minute warm-up 3 x 200 #1 free with extra kick; #2 Reverse IM; #3 Free bilateral breathing 3 Rounds: . 400 on Cruise 20 . 200 negative split on Cruise +15 . 100 uptempo cruise +5 . 50 easy 300 swim down
Monday June 12, 2023
10 minute warm-up 6 x 100: 2 drill rhythm/bilateral breathing, 2 kick choice of stroke, 2 build 6 rounds: 150 on cruise+10, 100 on Cruise+5, 50 on Cruise, 50 easy 3 rounds: 75 build, rest 10 sec, 25 sprint rest 20 sec 300 swim down
Monday, June 5, 2023
10 minute warm-up 8 x 75 Odds: Kick, swim, swim. Evens: Drill swim, swim. Main set: 5 x 100 on Cruise. 2 x 50 easy 4 x 100 on Cruise. 2 x 50 easy 3 x 100 on Cruise. 2 x 50 easy 2 x 100 on Cruise. 2 x 50 easy 1 x 100… Read More ›
Saturday, June 3, 2023
10 minute warm-up 4×75 Kick, Drill, Swim: Reverse IM order 4 x 50 Drill/swim IM order 4 x 25 Build 300 free 3 x 100 IM 2 x 150 Free 4 x 75 IM (Fly, Back, Breast) 3 x 100 Free 6 x 50 Stroke/Free 3x 100 kick or swim down
Friday, June 2, 2023
10 minute warm-up 200 Free, 200 Non-Free/Free 8 x 50 Kick 100 reverse IM 10 x 75 Sprint on 2:00 10 x 25 Sprint on 1:00 300 swim down
Saturday, May 27, 2023
10 minute warm-up 5 x 100 alternate free and IM 5 x 50 Alternate Non-Free & Free 8 x 50 kick 5 x 100 Free. 85% effort +15 5 x 100 IM or Stroke 85% effort +15 5 x 50 Non-Free 95% effort +20 5 x 50 Free 95% effort +20 swim down
Monday, May 22, 2023
10 minute warm-up 12 x 50: 4 swim, 4 drill (rotation and bilateral breathing), 4 kick 5 x 100 reverse IM 7 rounds: 150 moderate on C+20, 100 up-tempo on Cruise 200 swim down
Saturday, May 20, 2023
10 minute warm-up 10 x 75: Odds Free, Evens IM. 2 swim, 2 drill, 2 kick, 2 drill, 2 swim 8 x 50 kick 300 Free, 300 IM 200 Free, 200 IM 100 Free, 100 IM 9 x 50 Every 3rd Sprint
Monday, May 15, 2023
12 x 50 every 4th Non-Free 8 x 150 Cruise + 15, +10, +5, +0 8 x 75 Cruise + 15, +10, +5, +0 8 x 50 or 25, Cruise+15, +10, +5,+0
Saturday, May 13, 2023
10 minute warm-up 4 x 150: 100 Free, 50 stroke 8 x 50 kick 50 easy 4 x 200 Pull: c + 10 8 x 100 IM, descend 1-4, 5-8 300 swim down
Monday, May 8, 2023
10 minute warm-up 3 x 200: #1: swim, #2: 100 rhythm drill/100 swim, #3: 100 catch-up/100 swim 300 on +20, 200 on + 5 300 on + 20, 150 on + 5 300 on +20, 100 on +5 300 on +20, 50 on +5 5 rounds: 75 moderate, rest 10, 25 sprint, rest 15 swim… Read More ›
Saturday, May 6th, 2023
10 minute warm-up 4 x 200 #1 swim, #2 kick/swim, #3 drill/swim, #4 swim. Mix in some Non-Free 300 IM, 100 Free 200 IM, 100 Free 100 IM, 100 Free 6 x 50 kick 12 x 50: odds stroke, evens free 12 x 25: odds fast, evens easy
Monday, May 1, 2023
10 minute warm-up 4 x 200: #1 swim, #2 drill, #3 kick, #4 swim 2 rounds: 300 +15, 100 cruise; 200 +10sec, 100 cruise; 100+ 5sec, 100 cruise.1 minute rest 8 x 50 odds stroke or up-tempo free, evens moderate free
Monday, April 24, 2023
10 minute warm-up 300 odds: rhythm drill, evens: distance per stroke 200 odds free, evens Non-Free 100 IM 275 moderate 75 up-tempo, rest 15 250 moderate 75 up-tempo rest 15 225 moderate 75 up-tempo rest 15 200 moderate 75 up-tempo rest 15 175 moderate 75 up-tempo rest 15 150 moderate 75 up-tempo rest 15 100… Read More ›
Saturday, April 22, 2023
10 minute warm-up 8 x 75, 50 Free+25 stroke. Reverse IM order 4 x 75 kick 3 Rounds: . 150 free . 4 x 25 sprint stroke . 150 fly, Back, Breast . 4 x 25 sprint Free 5 x 100 pull
Thursday, April 20,2023
10 minute warm-up 300 every 3rd length Non-Free 300 kick 3×100 #1 free, #2 IM, #3 stroke 300 IM, 100 Free 300 free, 100 IM 200 IM, 100 Free 200 Free, 100 stroke/IM 100 Stroke/IM, 100 Free 100 Free, 100 Stroke/IM 300 Stroke swim as 100 kick +100 drill+100 swim 16×25 odds fast, evens easy
Saturday, April 15, 2023
10 minute warm-up 6 x 75:. 2 Free, 2 IMish, 2: Long Axis/Short Axis 300 kick 6 x 200 Odds Free, Evens IM 6 x 100 Odds Free, Evens IM/Stroke 300 swim down
Monday, April 10, 2023
10 minute warm-up 3 x 200 #1 Free, #2 Kick, #3 IM 10 x 150 or 100: Descend in groups of 3: +10 sec, +5 sec, cruise 10 x 75 1-3 free, 4-6 fly/bk/br , 7-10 kick or pull swm down
Monday, April 3, 2023
10 minute warm-up 400 Every 4th Non-Free 400 kick 4×150 on Cruise+15 3 x 150 on Cruise+10 2 x 150 on Cruise+5 1 x 150 on Cruise 4 x 50 Alternate free/Non-Free 3 x 50. Fly, Back, Breast 2 x 50 Free 1 x 50 Sprint Swim Down
Monday, March 27, 2023
10 minute warm-up 8 x 50: hands,-up kick in the deep half, swim in the shallow half 3 x 250: cruise+20, cruise+10, cruise 3 x 200 cruise+20, cruise+10, cruise 3 x 150: cruise+20, cruise +10, cruise 3 x 100: cruise+20, cruise+10, cruise 3 x 50 swim down
Saturday, March 25, 2023
10 minute warm-up 8×50: Odds Free, Evens non free 3 rounds: 300 Free, 200 IM, 100 Choice swim down
Monday March 20, 2023
10 minute warm-up 6 x 50 kick 6 x 50 drill. Odds stroke, Evens Free 4-5 x 100 IM on Cruise+20, 30 sec rest 4-5 x 100 Free on Cruise +10, 30 sec rest 4-5 x 100 IM on Cruise+10, 30 sec rest 4-5 x 100 Free on Cruise 200 swim down
Monday, March 13, 2023
10 minute warm-up 8 x 50 odds moderate, evens build 6 x 50 kick 6 x 200: 150 moderate, rest 5, 50 up-tempo 6 x 150: 100 moderate, rest 5, 50 up-tempo 300 swim down
Monday, March 6, 2023
10 minute warm-up 3 x 150 Build 300 kick 100 moderate to loosen up arms 300 Build, 100 up-tempo 250 Build, 100 up-tempo 200 Build, 100 up-tempo 150 Build, 100 up-tempo 100 Build, 100 up-tempo 50 Build, 100 up-tempo 3 x 200: IM, Free, IM Swim Down
Saturday March 4, 2023
10 minute warm-up 10×50 odds stroke, evens free 8 x 50 kick 8 broken 150: 100 IM 5-10 sec rest, 50 Free. Focus on IMs 6 broken 100: 75 moderate choice, 15 sec rest, 25 sprint Swim down
Monday February 27, 2023
10 minute warm-up 12 x 50: 4 swim, 8 alternate kick swim by 50 2 Rounds . 300 moderate+20 100 fast cruise . 200 moderate +20 100 fast cruise . . 100 moderate+20 100 fast cruise 8 x 50 Odds 25 sprint rest 5 sec 25 sprint. Evens easy swim down
Saturday February 25, 2023
10 minute warm-up 12 x 50: 4 free, 4 stroke Down free back, 4 Pull 6 x 50 kick 8 x 125: Odds IM double up on your choice of stroke; evens free 8 x 75 odds stroke, evens fly-back-breast 8 x 25 Fast/ easy swim down
Monday, February 20, 2023
10 minute warm-up 8 x 75 odds free, evens fly-back-breast 4 x 75 kick 2 Rounds: . 300 Moderate . 100 up tempo . 200 Moderate . 100 up tempo . 100 Moderate . 100 up tempo 300 swim down
Saturday February 18, 2023
10 minute warm-up 6 x 100: 100 Free, 100 IM, 2 x 50 Free, 2 x 50 IM, 4 x 25 Free, 4 x 25 IM 8 x 50 Kick Choice 8 x 50 Drill, mix in some stroke 16 x 50 Alternate Stroke and Free 8 x 25 Sprint Kick 8 x 25 Fast/… Read More ›
Monday, February 13, 2023
10 minute warm up 6 x 100 alternate swim and kick by 100 5 rounds . 200 free . 100 IM . 50 sprint 5 x 100 Free ascend fast to slow 300 swim down
Saturday, February 11, 2023
10 minute warm-up 8 x 50: 2 Swim, 4 drill, 2 swim 2 Rounds 4-3-2-1 1: 400 IM, 300 kick, 200 Free, 100 stroke 2: 400 Free, 300 IM, 200 kick, 100 Free 300 swim down
Monday February 6, 2023
10 Minute warm-up 8 x 75 done a 2 rounds: 1. All moderate, 2. 2 moderate 1up-tempo 3. 1 moderate 2 up-tempo 4. All up-tempo 200 moderate, 2x 100 up-tempo 200 moderate, 4 x 50 up-tempo 200 moderate, 8 x 25 up-tempo 200 moderate, 1 x 100 up-tempo 200 moderate, 2 x 50 up-tempo 200… Read More ›
Saturday, February 4, 2023
10 minute warm-up 300 Free: kick-drill-swim by 25; 200 IM, 100 Build 3 rounds of 300, 200, 100 #1 kick. drill,. Kick #2 IM. Free. Choice #3 Free,. 8×25 ,. Choice 300 swim down
Monday, January 30, 2023
10 minute warm-up 6 x 100, 3 Free, 3 Choice: Swim, Drill, Build 4 x 100 Kick 4 x 150 Free, 150 Choice 3 x 75 Free, 75 Choice
Saturday January 28, 2023
10 minute warm-up 300 Free, build the last 100 300 Reverse IM 8 x 50 kick 8 x 50 Free: Evens up-tempo. 10 sec rest 8 x 50 2 of each stroke 8 x 50 Free: Evens up- tempo, 10 sec rest 8 x 50 Odds Stroke, Evens Free 300 swim down
Monday January 23, 2023
10 minute warm-up 4 x 50 swim, 4 x 50 kick, 4 x 50 swim 100 free, 200 IM, 300 free, 300 IM, 200 Free, 100 IM 300 Kick 6 – 10 x 50 Odds Sprint, Evens easy 200 swim down
Saturday, January 21, 2023
10 minute warm-up 4 x 75 kick-drill-swim free 4 x 75 kick-drill-swim stroke or IM order 3 x 100 kick 3 x 200 pull 3 x 200 IM 300 kick 50 warm up the arms 8 x 25 Fast, easy
Monday January 16, 2023
10 minute warm-up 8 x 50 odds long axis drill, evens short axis drill 4 x 50 kick 10 x 100:. 75 Build, 10 seconds rest, 25 sprint (stroke suggested). 10 seconds rest 8x 100: 75 IM or stroke build, 10 seconds rest, 25 sprint free, 10 seconds rest 300 swim down
Saturday January 14, 2023
10 minute warm-up 10 x 50 odds free, evens stroke 300 kick 6 rounds: 150 free, 100 IM 300 kick or pull
Monday January 9, 2023
10 minute warm-up 8 x 75 with some drill. 25 – 50 rhythm on the odds, 25 – 50 catch-up on the evens 300 IM or Free, 200 Free 200 IM or Free, 300 Free 200 IM or Free, 100 Free 100 IM or Free, 200 Free 10x 50 Odds sprint, Evens kick
Saturday January 7, 2023
10 minute warm-up 8 x 75 or 100: 2 swim, 2 kick, 2 drill, 2 swim 300 IM, 300 Free, 200IM, 200 Free, 100 IM, 100 Free. 20 seconds after each. 12 x 50: 2 stroke, 1 Free, 10 sec rest after each Swim down
Monday, January 2, 2023
10 minute warm-up 6 x 100 1:free, 2:free/fly, 3:free, 4:free/back, 5:free, 6:free/breast Alternating moderate (m) and up-tempo (u): . 200 m, 200 u, 200m, 150 u, 200 m, 100 u, 200m, 50 u . 100 m, 100 u, 100m, 75u, 100m, 50 u, 100m, 25u 300 swim down
Saturday December 31, 2022
100 repeats on 1:30
Friday, December 30, 2022
10minute warm-up 12 x 50: 3x free/free, 3x free/breast, 3x free/ back, 3x free/fly 12 x 75 sprint on cruise + 20-30 12 x 50 sprint on cruise + 15-25 12 x 25 sprint on cruise + 10-20 300 kick
Monday, December 26, 2022
10 minute warm-up 3 x 100: 1. Swim 2. Drill 3. Build 3 x 100 kick 4 x 200 descend 1 – 4, 1 minute rest 4 x 150 descend 45 sec rest 4 x 100 descend 30 sec rest 4 x 50 descend 300 swim down
Saturday December 24, 2022
Interval is 1:30 choose a distance or a pattern. 75 repeats.
Thursday, December 22, 2022
10 minute warm-up 4 x 75 Build Free 4 x 75 odds long axis drill, evens shirt axis drill 5-6 Rounds: 200 IM, rest 15 sec, 100 free, rest 10 sec 6 x 25 odds sprint stroke, evens easy free 200 swim down
Monday, December 19, 2022
10 minute warm-up 300 every 3rd length non-free, 300 every 3rd length kick Determime your cruise interval: 5 x 100 on cruise 5 x 200 on cruise + 10 sec 10 x 50 on cruise + 5 sec 300 swim down
Saturday December 17, 2022
200 Free, 4x 50 non-free, 100 free, 4×25 non-free 400 pull, 4 x 100 pull 200 kick, 2 x 100 kick 200 IM, 2 x 100 IM, 8x 25 choice optional: 2 x 50 with 45 sec rest 300 swim down
Friday, December 16
Warmup: 10 minute easy swim/drill on you own Drill Set: Main Set: 2 times through: 50-100 easy after each fast swim 5×100 +5, +10, c, +5, +10
Saturday December 17, 2022
10 minute warm-up 200 free, 4×50 stroke, 100 free, 100 IM Pull: 400 cruise+30, 4x 100 cruise+ 10 kick: 200 moderate, 2 x 100 80-90% IM: 200, rest 20, 2 x 100 rest 15 after each 8 x 25 sprint choice 300 swim down
Monday, December 12, 2022
10 minute warm-up 3 x 200: 1. Swim, 2. Kick, Drill 3. Build 300 Moderate, 200 up tempo, 200 moderate, 200 up tempo, 100 moderate, 100 up tempo, 1 minute rest 300 moderate, 100 up tempo, 200 moderate, 100 up tempo, 100 moderate, 100 up tempo 300 swim down
Saturdaber 10, 2022
10 minute warm-up 8 x 75: 2 Free, 2 IM, 2 kick, 2 IM 400 Free Pull 4 x 100 IM 300 Free 3 x 100 IM 200 Free 200 IM 100 Free 100 IM 300 kick or swim-down