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

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July 26, 2021

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

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

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

Saturday, July 24, 2021

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

Wednesday, July 21, 2021

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

IM with Coach Flo – Tues 7/20/21

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

Saturday, July 17, 2021

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

Wednesday, July 14, 2021

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

Saturday, July 10, 2021

A sneaky way to bulk up on stroke volume, with Chris and Liz warm up: 600 choice (600/600) drill set: 4×100 (50 kick/50 drill), 1 each stroke drills: Fly, Back and Free–single arm drill, Breast–alternate fly kick and breast kick 4×50 free on cruise (600/1200) main set: 1×300 swim on cruise+30 sec, every 3rd length… Read More ›

Broken 200s with Coach Liz – Thu 7/8/21

Warmup:4 x 75 kick-drill-swim by 25, 1 each stroke, reverse IM order4 x 50 build, 1 each stroke, IM order Main Set – Broken 200sDo 2 rounds of each stroke, start with back:125 distance per stroke10 seconds rest, mentally prepare yourself75 FASTtake plenty of extra rest between rounds do the butterfly round(s) as a set… Read More ›

Wednesday, July 7, 2021

Working the back half, with Chris and Kate warm up: 600 choice (600/600) drill set: 2×75 #1 50 kick/25 swim #2 50 single arm drill/25 swim 1×150 (50 breathe left side/50 breathe right side/50 breathe every 3rd stroke) 2×75 #1 50 kick/25 swim #2 50 2-stroke Rhythm drill/25 swim 1×150 (50 breathe left side/50 breathe… Read More ›

Tuesday, July 6, 2021

IM stuff (or pick a focus) with Chris and Liz warm up: 600 choice (600/600) drill set: 8×75, 2 each stroke odds: 50 kick/25 swim evens: 50 drill/25 swim drills: Fly: 3-2-1 countdown drill (which works best in short course pools). 3 strokes left side/3 right/2 strokes left/2 right/1 stroke left/1 right/full stroke the rest… Read More ›

July 4th with Coach Tina

Warmup:400 every 4th length non-free100 kick200 rotate the leader at each 50(if you’re the only one in the lane, just pretend to be someone else) Main Set – 4 x 400, Pick 4!: #1: 400 negative split (need a challenge? do it IM) #2: 2 x 200 on +15, negative split each 200 #3: 4… Read More ›

Saturday, July 3, 2021

Stroke work with Chris and Liz warm up: 600 choice (600/600) drill set: 4×125 (50 kick/50 drill/25 swim), one each stroke drills: Fly–3-2-1 Countdown drill (3 strokes left arm/3 strokes right arm/2 left/2 right/1 left/1 right/full stroke the rest of the way). This works best for short course pools. Focus on timing the kicks and… Read More ›

Wednesday, June 30, 2021

Volume and a touch of threshold, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/25 swim evens: 50 2-Stroke Rhythm Drill/25 swim 1×300 swim, every 3rd length nonfree (600/1200) main set: 2×50 on cruise 1×500 max DPS 30-60 sec rest 4×50 on cruise 1×400 max DPS 30-60 sec rest… Read More ›

Saturday, June 26, 2021

Right into it with minimal clock work, with Chris and Liz warm up: 600 choice (600/600) And right into it! The drills and kicking are built into the set. 1×400 free, breathing 25 left side/25 right side/25 every 3rd stroke/25 every 5th stroke work on stroke symmetry and balance 4×100 IM (kick fly/swim back/kick breast/swim… Read More ›

All Strokes with Coach Liz – Thu 6/24/21

Drill Set:6 x 75 kick-drill-swimodds non-free (1 of each stroke)evens free Main Set4 Rounds, 1 of each stroke in RELAY ORDER (not IM order)4 x 253 x 50 descend2 x 75, 2nd one fast100 easy recovery, choice of stroke More Stuff:6 x 125 pull8 x 50 kick

Wednesday, June 23, 2021

A little bit of volume and changing of pace with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 single arm drill/25 swim max DPS) focus on extension and core rotation/engagement 4×50 (25 breathing to the left/25 breathing to the right) 4×25 swim build (700/1300) main set: 1×100 uptempo on cruise+10… Read More ›

Tuesday, June 22, 2021

We’re back to an hour, so Chris and Liz are going to give you a PYRAMID sort of thang! warm up: 600 choice (been a while since we’ve done that!) (600/600) drill set: 8×75, 2 each stroke odds: 50 kick/25 swim evens: 50 drill of your choice/25 swim This assumes that you know what you… Read More ›

Saturday, June 19, 2021

Alternating uptempo free and nonfree with Chris and Liz warm up: 300 swim, every 3rd length nonfree 4×75, choice of strokes odds 50 kick/25 swim evens 50 drill/25 swim (600/600) main set: 6×100 on cruise+30 sec odds: 25 nonfree/50 free/25 nonfree evens: 25 free/50 nonfree/25 free Uptempo on the nonfree, perfect technique on free 6×200… Read More ›

Friday, June 18, 2021

Fast, faster, fastest and beyond, with Chris and Misa warm up: 300 swim, every 3rd length nonfree 2×200 IM #1 50 kick/50 drill/50 kick/50 drill #2 50 drill/50 kick/50 drill/50 kick 4×25 swim build, choice (700/700) main set: 4×100 on cruise+20-30 sec, choice of strokes #1 25 fast/75 moderate #2 25 moderate/25 fast/50 moderate #3… Read More ›

Tuesday, June 15, 2021

Lots of Tuesday options with Chris and Liz warm up: 300 swim, every 3rd length nonfree 4×50 (25 kick/25 drill), one each stroke 4×25 swim build, choice of strokes (600/600) Set 1 1×100 1×50 1×100 2×50 1×100 3×50 1×100 4×50 1×100 Option 1: 100s freestyle on cruise+5 sec, and 50s nonfree on cruise+10 sec, descend… Read More ›

200 Back Training with Coach Chris, Ed, & Zach

Can be done on another stroke, but it works well on backstroke. Suggested Warmup:300 every 3rd length kick3 x 100 kick-drill-drill-swim, choice of strokes8 x 25 build, 2 each stroke Main Set from Chris6 x 200 Backstroke (or pick another stroke, but keep it the same for the whole set)Pick an interval which will give… Read More ›

Front Half Speed with Coach Liz – Thu 6/17/21

Warmup:300 every 3rd length kick4 x 75 kick-drill-swim, one each stroke reverse IM order Main Set – 4 Rounds:125 fast75 distance per strokechoice of strokes, but keep the same stroke within a given round.do more than just freestyle. More Stuff:6 x 100: odds free, evens IM6 x 125 pull6 x 75 kick6 x 50 stroke

Threshold with Coach Misa – Mon 6/14/21

Warmup:200 to 300 DPS4 x 50 scull-swim by 253 (or 6) x 50, descend 1-3 (4-6) Main Set:8 to 10 x 100 on cruise (or faster?)100 easy Post-Main Set:300 pull: breathe every 3, 5 strokes by 504 x 75: build by 25200 kick4 x 50 negative split8 x 25 FAST – kick or swim

Quality Distance with Coach Tina – Sun 6/13/21

300 swim200 kick: even 50s dolphin kick200 pull: are you holding the water??4 x 50: scull-swim by 25 500 swim: every 4th length non-free300 pull: is your catch effective?500 swim: 25 fly 25 back 25 breast 50 free, 4 times through300 pull: change hand speed during stroke150 kick focus section – notice the similar mechanics… Read More ›

Saturday, June 12, 2021

Modular Saturday with Chris and Liz warm up: 300 swim, every 3rd length nonfree 4×50 (25 kick/25 drill), one each stroke 4×25 swim build, choice of strokes (600/600) Mix and match the mini-sets below set 1: 1×200 2×150 3×100 4×50 Freestyle option: 200 and 150s on cruise+10 sec, negative split. 100s and 50s on cruise+5… Read More ›

Coach Ryan’s Main Sets for 200s – Part 2

Written in order of difficulty, with the “easiest” first.For each set, keep the same stroke for the entire set, or at least stick with one stroke per round.These are a little gross… you have been warned. Main Set #43 rounds of 3 200s:200 DPS100 DPS + 100 fast100 DPS + 2 x 50 fastpick intervals… Read More ›

Fast 25s with Coach Ryan – Fri 6/11/21

Warmup:300 every 3rd length kick 4 rounds:2 x 75 drill-swim3 x 25 descend 1-3 Main Set – 2 or 3 Rounds:4 x 25 sprint + 100 easy3 x 25 sprint + 75 easy2 x 25 sprint + 50 easy1 x 25 sprint + 25 easy Dessert:400 pull DPS8 x 50 choice

Sexy Sixes with Coach Liz – Thu 6/10/21

Warmup:300 swim, every 3rd length scull4 x 75 kick-drill-swim by 25, 1 of each stroke, reverse IM order Main Set (adapted from a set by Palo Alto Masters)6 ROUNDS:25 easy on 1:10*50 moderate on 1:10*75 FAST on 1:10**intervals are just an example, but 25, 50, and 75 must all be on the same interval.no extra… Read More ›

Coach Ryan’s Main Sets for 200s – Part 1

Written in order of difficulty with the easiest first. For each set, keep the stroke the same for the entire set, or at least the entire round, if the set has multiple rounds.If you think these look hard, just wait for part 2… Main Set #1 – a shorter set4 rounds:100 strong2 x 50 FASTpick… Read More ›

Non-Free with Coach Ryan – Tue 6/8/21

Warmup:8 x 75 drill-kick-swim by 25. 2 of each stroke, reverse IM order8 x 25: 2 each, IM order. odds build, evens strong Main Set:300 free2 x 150 non-free choice3 x 100 best non-free 200 free2 x 100 non-free choice4 x 50 best non-free 100 free2 x 50 non-free choice4 x 25 best non-free alternate… Read More ›

Best Avg with Coach Ryan – Fri 6/4/21

Warmup:300 swim, every 3rd length kick 2 rounds:100 free with overkick3 x 50 (#1 kick, #2 kick-swim, #3 swim) 8 x 25: odds build, evens strong Main Set:12 x 50 on 1:00best average 8 x 50 choice

Distance with Coach Ryan – Wed 6/2/21

Warmup:200 swim build 2 rounds:100 free with overkick75 kick25 swim fast Main Set:4 x 125 & 4 x 1003 x 125 & 3 x 1002 x 125 & 2 x 1001 x 125 & 1 x 100125s and 100s on the same interval 8 x 50 choice

Building Non-Free 200s with Maria

Breast/fly/IM queen Maria shares a set to train non-free 200s. Not sure you can even finish a 200 fly without puking or crying? Use this set to build your confidence. Already feeling good about your 200s? Use this set to work on your back-half speed. (get at least 500 warmup before starting the main set)… Read More ›

Freestyle Intervals with Coach Misa – Mon 5/31/2021

Warmup:200 to 300 DPS2 or 4 x 75 scull-drill-swim by 254 x 50: descend 1-3, #4 easy Main Set100 on +51 x 100 on -5200 on +102 x 100 on -5, c300 on +153 x 100 on -5, c, +5300 on +152 x 100 on -5, c200 on +101 x 100 on -5100 on +5… Read More ›

Building Mid Distance with Coach Tina – Sun 5/30/21

Main Set – 2 or 3 Rounds:400 free: build by 100 and reach your old cruise pace by the last 100150: 50 easy & 100 IM300 free: build by 100 and reach your old cruise pace by the last 100250: 50 easy & 200 IM

300s with Coach Ryan – Wed 5/26/21

Warmup:200 swim build12 x 50:#1 kick#2 kick-swim by 25#3 swim(repeat pattern) Main Set – 3 or 4 Rounds:1 x 300 on +102 x 150 on +53 x 100 on cruise 8 x 75:#1-3: rotate a kick lap#4: 75 kick(repeat pattern) 16 x 25: odds build, evens fast

Saturday Variety with Coach Ryan – 5/22/21

Warmup:200 swim2 to 3 rounds of:75 kick125 free with overkick Main Set – 4 Rounds (odd rounds free, even rounds non-free/IM)200 moderate2 x 100 descend 1-24 x 50:#1. easy-fast by 25#2. fast-easy by 25#3. all fast#4. all easy Speed Set:4 x 25 choice50 FAST for time (rest up before)

Non-Free Set from Irie/Seto

Great for the non-free 200s or the 400 IM Get at least 1000 warmup.. here’s a suggestion:4 x 150 scull-swim-drill-swim-kick-swim, 1 each stroke reverse IM order6 x 50 kick (2 dolphin, 2 back/free, 2 breast)8 x 25 focus on breakout, moderate into wall (2 each, IMO) Main Set from Ryosuke Irie and Daiya Seto:Up to… Read More ›

Non-Free Choice with Coach Misa – Tue 5/18/21

Warmup:300 distance per stroke4 x 75 scull-drill-swim, 1 of each stroke Main Set:2 x 50 free on cruise2 x 100 non-free on +202 x 50 free on +52 x 100 non-free on +152 x 50 free on +102 x 100 non-free on +10***for round 2, repeat with the 50s non-free and 100s free*** 400 pull… Read More ›

Monday Threshold with Coach Ryan – 5/17/21

Warmup:2 rounds:150 free with over kick3 x 50 (kick, kick-swim, swim) 8 x 25 distance per stroke, take fewest breaths possible Main Set (Ryan’s favorite…?)4 Rounds:200 moderate on +103 x 100 on cruise or -5 Pull & Kick:400 pull, every 4th length kick8 x 50 kick, 2 of each stroke

Saturday, May 15, 2021

Covering the stroke bases with Chris and Liz warm up: 200 swim 4×75 #1. 75 Free #2. 25 nonfree/50 free #3. 50 nonfree/25 free #4. 75 nonfree 4×50 , choice of strokes odds kick, evens drill 4×25 swim build, choice (800/800) main set: 4×200 on cruise+40 sec 5×100 on cruise+30 sec 6×50 on cruise+20 sec… Read More ›

All Strokes with Coach Tina – Sun 5/16/21

Mid-distance free mixing in non-free throughout the workout 400 warm up your strokes! 3 x 200:#1. 50 fly – 100 smooth free – 50 fly#2. 50 back -100 smooth free – 50 back#3. 50 breast – 100 smooth free – 50 breast15 to 30 seconds rest between each- feel ready to not struggle 100 easy… Read More ›

IM with Coach Misa

Warmup:200 or 300 DPS200 IM kick-drill by 254 x 75 stroke-free-stroke by 25 Main Set:3 or 4 x 200 IM20 seconds rest in between eachORpick a generous interval and descend significantly 6 or 8 x 100odds non-free, evens freedescend the odds or descend the evens 300 kick-drill-swim (with perfect technique) by 25 8 x 25… Read More ›

125+100 with Coach Ryan – Wed 5/12/21

Warmup:200 swim build8 x 75 (do pattern twice):#1-3 rotate kick lap#4 free with overkick Main Set:4 x 125 & 4 x 1003 x 125 & 3 x 100 2 x 125 & 2 x 100 1 x 125 & 1 x 100100s and 125s on the same interval Pull:8 x 50maximum 6 – 5 –… Read More ›

Tuesday, May 11, 2021

Free with stroke (or is it stroke with free?) with Chris and Liz warm up: 200 swim 4×75 rotating IM (25drill/25 kick/25 drill) 4×25 swim build, choice of strokes (600/600) Main set: 1×200 1×50 1×200 2×50 1×200 3×50 1×200 4×50 Option 1–200s are moderate free on cruise+10 sec, and the 50s are nonfree on cruise+15… Read More ›

Sunday, May 9, 2021

Building into a sustained pace with Chris and Misa warm up set: 1×300 swim, every 3rd length nonfree 4×50 odds: kick evens: 2 stroke rhythm drill 4×25 swim build (600/600) main set: 3×100 on cruise+5 sec, descend 1-3 1×400 at pace of last 100 1 minute rest 4×75 on cruise+5 sec, descend 1-4 1×400 at… Read More ›

Tuesday, May 4, 2021

Covering the bases with Chris and Liz warm up set: 300 swim, every 3rd length nonfree 4×50 (25 kick/25 drill) , one each stroke 4×25 swim build, one each stroke (600/600) Main set: 4×150 on cruise+30 sec (50 free/50 nonfree build/50 free) 4×150 on cruise+45 sec (25 free/100 nonfree build/25 free) 100 easy (1300/1900) Last… Read More ›

Fun Set with Coach Ryan – Sat 5/8/21

Warmup:200 build8 x 75: odds kick-drill-swim, evens swim Main Set – 2 Rounds (1 round free, 1 round non-free):100 moderate/easy4 x 25 FAST100 moderate/easy3 x 25 FAST100 moderate/easy2 x 25 FAST100 moderate/easy1 x 25 FAST More Stuff:3 rounds:200 – 150 – 100pull/kick/swim by round 8 x 50 choice

Mid Distance with Coach Ryan – Wed 5/5/21

Warmup:200 swim build12 x 50, repeat following pattern:#1 50 kick#2 kick-swim by 25#3 swim Main Set Round 1:200 moderate3 x 100 on cruise Main Set Round 2:200 moderate4 x 75 on cruise Main Set Round 3:200 moderate6 x 50 on cruise Main Set Round 4:200 moderate12 x 25 on cruise Pull/Kick Set:8 x 100, rotate… Read More ›

Monday Grind with Coach Ryan -5/3/21

Warmup:4 x 75 scull-kick-swim by 254 x 50 build Main Set:400 + 4 x 100300 + 3 x 100200 + 2 x 100100 + 1 x 100(400-300-200-100 moderate on +10, 100s on cruise or +5) 8 x 50 choice

Tight 100s with Coach Ryan – Fri 4/30/21

Warmup:200 every 4th lap scull8 x 75: odds drill-kick-swim by 25, evens all swim Main Set – 4 Rounds:2 x 10025 easy on 1:003 x 10025 easy on 1:00all 100s on a tight interval! Pull or Kick:400300200

IM/Choice with Coach Misa – Thu 4/29/21

200 to 300 DPS 4 or 8 x 75 kick-drill-swim, IM order 5 x 100 IM:Descend #1-3#4 drill#5 fast(50 to 100 easy) 5 x 75 non-free (same stroke for all 5)Descend #1-3#4 drill#5 fast(75 easy) 5 x 50 kick: same pattern as above ***optional: repeat any of the sets above freestyle*** 200 easy kick 8… Read More ›

Mostly Free with Coach Ryan – Wed 4/28/21

Warmup:200 swim build6 x 75 rotate a kick lap Main Set #1 – 4 Rounds:2 x 100 free on cruise3 x 50: #1 fly-free, #2 back-free, #3 breast-free (or fly-back, back-breast, breast-free)2 x 100 free on cruise Main Set #2 – 4 RoundsRound 1: all kickRound 2: swim NO GEARRound 3: paddles onlyRound 4: paddles… Read More ›

IM with Coach Misa – Tue 4/27/21

Warmup:200 to 300 DPS4 x 50 scull-swim by 25, 1 each reverse IM order4 x 50 free, descend 1-44 x 25 build, 1 each IM order Main Set: Round 1 Round 2 Round 3 200 strong pace IM non-free free 2 x 100 descend free IM non-free 4 x 50 fastest interval you can hold… Read More ›

Monday Grind with Coach Ryan – 4/26/21

Warmup:2 rounds:200 free100 non-free 8 x 75:#1-3, 5-7 rotate a kick lap#4 & 8 all kick Main Set:3 x 300 on +10, descend 1-34 x 200 on +5, descend 1-45 x 100 on cruise, hold strong More: 8 x 75:#1-3, 5-7 rotate a kick lap#4 & 8 all kick 400 pull, every 4th length non-free

Challenge Set with Coach Ryan – Wed 4/21/21

Warmup:200 swim build 3 x 4 x 50:#1. scull-kick by 25#2. kick#3. scull-swim by 25#4. swim 8 x 25odds buildevens strong Challenge Set:12 x 100#1-5 on +5#6-9 on cruise#10-12 on -5 Pull Set:400300200100

IM with Coach Misa – Tue 4/20/21

Warmup:200 to 300 easy2 to 4 x 50 scull-build by 25 Main Set:4 x 125 IM, rotate an extra 25 of each stroke4 x 100 free on a challenging interval4 x 75 rotating IM4 x 50 free, descend 1-44 x 25 FAST on 20 seconds rest Short on time? Drop the 125s and/or do 3… Read More ›

Threshold with Coach Ryan – Mon 4/19/21

Warmup:4 x 75 scull-kick-swim by 254 x 50 build4 x 25 odds build, evens strong Main Set:5 x 200 on +5 to +10, descend 1-54 x 150 on +5, descend 1-43 x 100 on cruise, descend 1-32 x 75 on -5, descend 1-21 x 50 fast(short on time? start with 1 x 200 and work… Read More ›

All Strokes with Coach Ryan – Thu 4/15/21

Warmup:200 reverse IM, drill-swim by 2514 x 50: do each of the 7 competitive turns, twice through Best Average Sets:for the best average repeats, pick intervals which allow for some rest – not as much as sprint sets, but enough to let you swim significantly faster than a threshold/distance pace. Round 1 – All Free:4… Read More ›

IM with Coach Misa – Tue 4/13/21

Warmup:200 to 300 DPS4 x 50 scull-swim by 254 x 50 drill-swim by 25, 1 each IM order Main Set – An Old Favorite:build up to a 200 IM…25 fly50 fly50 fly – 25 back50 fly – 50 back50 fly – 50 back – 25 breast50 fly – 50 back – 50 breast50 fly –… Read More ›

Threshold with Coach Ryan – Mon 4/12/21

Warmup:12 x 50#1. scull-kick by 25#2. kick#3. swim(repeat) 8 x 25odds build, evens strong Main SetRound 1:200 moderate on +10 to +155 x 100 on +5 Round 2:200 moderate on +10 to +154 x 100 on cruise Round 3:200 moderate on +10 to +153 x 100 on -5 To finish up:8 x 75#1-3: rotate a… Read More ›

Spring Cleaning with Coach Tina – Sun 4/11/21

Spring clean your swimming! Warmup:400 free4 x 50 choice4 x 25 kick, scull, any combination of focus Main:250 free, 6/10 effort100 free, 9/10 effort100 kick: not flutter100 IM, try to do full fly250 pull without paddles250 kick – yes, really!200 free, use your legs200 kick – yes, really1200 IM, do at least 25 of full… Read More ›

IM with Coach Liz – Thu 4/8/21

Warmup:200 swim4 x 75 kick-drill-swim by 254 x 50 stroke-free by 25 Main Set:7 x 200 (skip the first 2 if necessary):#1. IM#2. fly-free by 50#3. IM#4. back-free by 50#5. IM#6. breast-free by 50#7. 200 IMdescend the IMs Dessert:8 x 75 fly-back-breast by 258 x 100 pull, 3rd 25s fast8 x 50 kick: 2 fast,… Read More ›

Distance with Coach Ryan – Wed 4/7/21

Warmup:200 swim build 3 rounds:100 kick choice3 x 50 swim, descend 1-3 Main Set, 2 Rounds:300 on +102 x 150 on +53 x 100 on cruise6 x 50 on -5 or curise 3 rounds:200 – 150 – 100pull/kick/swim by round 8 x 50 choice

A Little Non-Free with Coach Misa – Tue 4/6/21

Warmup:300 distance per stroke4 x 50 scull-swim4 x 50 descend Main Set:100 free4 x 50 IM order2 x 100 free6 x 50 non-free, descend 1-3 and 4-63 x 100 free8 x 50 non-free: 3 on a tight interval, 1 easy (and repeat) Need to make it shorter? Skip the 4×50 descend and/or change the 100s… Read More ›

Monday Threshold with Coach Ryan – 4/5/21

Warmup:200 swim build8 x 50:#1 scull-kick by 25#2 50 kick#3 kick-swim by 25#4 swim(repeat) Main Set – an old favorite4 Rounds:200 moderate on +10 to 153 x 100 strong on cruise or +5 Pull-Kick Set:400 pull + 100 kick300 pull + 100 kick200 pull + 100 kick

Sunday, April 4, 2021

Relaxing the interval and going bigger with the distances with Chris and Misa warm up: 300 swim, every 3rd length nonfree 4×50 (25 scull/25 kick) 4×25 build (600/600) main set: part 1: 4×100 on cruise+10 sec, descend 1-4 2×300 on cruise+10 sec, descend 1-2, to the pace of the 4th 100 4×75 (50 kick/25 swim)… Read More ›

Saturday, April 3, 2021

Nonfree Christmas Tree with Chris and Liz warm up: 300 swim, every 3rd length nonfree 4×50 (25 scull/25 kick) 4×25 build, choice of strokes (600/600) main set: option 1: 100 nonfree on cruise+30 sec 1×200 moderate free on cruise+10 sec 2×100 nonfree on cruise+30 sec, descend 1-2 1×200 moderate free on cruise+10 sec 3×100 nonfree… Read More ›

Wednesday, March 31, 2021

Holding cruise pace and interval for varying distances, with Chris and Kate warm up: 300 swim, every 3rd length nonfree 4×50 (25 scull/25 kick) 4×25 build (600/600) main set: 1×500 on cruise 1×400 on cruise 1×300 on cruise 1×200 on cruise 1×100 on cruise Hold cruise pace on all swims. If you on the right… Read More ›

CHOICE with Coach Ryan – Thu 4/1/21

Warmup:200 swim build8 x 75#1: kick-swim-swim#2: swim-kick-swim#3: swim-swim-kick#4: all kick(repeat pattern) Main Set – Original Version:4 x 4004 x 3004 x 200all choice, descend 1-4 dude, that’s really long…so… Main Set – Alternative #1 (suggestions in parentheses):400 (IM. just do it.)2 x 300 (#1 IM, #2 free)4 x 200 (odds non-free, evens IM) Main Set… Read More ›

IM with Coach Ryan – Tue 3/30/21

Warmup:8 x 75#1-3 & 5-7: rotate a 25 kick#4 & 8: 75 kick 14 x 50 IM switchbacks: do each of the 7 competitive turns, twice through(fly, fly-back, back, back-breast, etc) Main Set3 to 4 rounds, choice of strokes:2002 x 1004 x 50descend effort by swim Pull/Kick Set #1:300 pull2 x 150 kick Pull/Kick Set… Read More ›

Saturday, March 27, 2021

Twisty turn stroke work with Chris and Liz warm up: 300 swim, every 3rd length nonfree 4×50 (25 scull/25 kick) 4×25 swim build (600/600) main sets: option 1: 4×75 rotating IM (50 kick/25 swim) 1×100 free, breathing 25 L/25 R/50 bilaterally 4×75 rotating IM (50 drill/25 swim) 1×200 free, breathing 50 L/50 R/100 bilaterally 4×75… Read More ›

Mostly Free with Coach Tina – 3/28/21

30 Minute Version: 200 free100 pull50 kick50 choice 200 free – 60% effort150 free – 80% effort100 free – 100% effort(10 seconds rest betwen each swim) 150 kick – middle 50 dolphin kick4 x 25 IMO200 pull 4 x 50 choice on cruise200 free – start fast, gradually slow down 1 Hour Version: 200 free200… Read More ›

Wednesday, March 24, 2021

Stretching out your cruise pace with Chris and Kate warm up: 300 swim, every 3rd length nonfree 4×50 (25 scull/25 kick) 4×25 swim build (600/600) Main set: 1, 2 or 3 of the following sets, depending how much workout time you have. Part 1: 3×100 on cruise 1×500 at cruise pace 1 minute rest Part… Read More ›

IM with Coach Ryan – Thu 3/25/21

Warmup:300 reverse IM: drill-kick-swim by 25 14 x 50 do the 7 competitive turns twice through(fly, fly-back, back, back-breast, breast, breast-free, free) Main Set4 rounds, all non-free strong:3 x 75: (#1 free-stroke-free, #2 stroke-free-stroke, #3 all stroke)100 free on cruise Breath Control Set:16 x 25by 25: 5 breaths – 4 breaths – 3 breaths –… Read More ›

IM with Coach Ryan – Tue 3/23/21

Warmup:200 swim build 8 x 75 reverse IM order, kick-drill-swim by 25 Main Set:8 x 150odds: fly-back-breast by 50 OR non-free choiceevens: freestyle with overkick 12 x 50 kick with finsdescend each set of 3 16 x 25, 4 of each strokeodds build, evens fast

Wednesday, March 17, 2021

Assessing your Cruise Interval (part 3) with Chris and Kate warm up: 300 swim, every 3rd length nonfree 4×50 (25 scull/25 kick) 4×25 swim build (600/600) main set: This is the last one of these assessment sets. How are you with your cruise interval and cruise pace? We’ve done 400s, 200s, and now it’s time… Read More ›

200s with Coach Griff – Sun 3/21/21

4 x 75 kick-scull-swim by 25 6 x 200, pick 1 of the options below:#1. all on +15, descend 1-3 and 4-6#2. odds on cruise, evens on +15#3. odds IM on +30, evens free on +15#4. 1200 swim straight

Mix it up with Misa! – Sat 3/20/21

200 to 300 DPS4 x 50 scull-build by 25 — 3 x 200 free, descend 1-3, on 30 seconds rest 2 RoundsRound 1: odds free, evens IMRound 2: odds free, evens favorite non-free6 x 100, descend the evens 6 x 50: 25 fast kick & 25 build 12 x 25odds: fast with turn at wallevens:… Read More ›

Fast Non-Free with Coach Ryan – Thu 3/18/21

Warmup:200 swim build10 x 50, descend each pair:#1-2, 5-6, 9-10 swim#3-4, 7-8 kick Main Set – Fast Non-Free6 rounds, choice of strokes (suggest 2 rounds each of fly, back, breast):2 x 50 non-free: 1 build, 1 strong100 free moderate2 x 25 non-free: 1 build, 1 fast Pull Set:300 – 200 – 100 – 200 –… Read More ›

Non-Free 200 Training with Coach Ryan – Tue 3/16/21

Warmup:200 reverse IM, kick-drill by 2512 x 50: 3 of each stroke (kick, drill, swim) 2 to 4 Rounds – choice, but a given round needs to be all one stroke:4 x 50 on “cruise” (see below)2 x 100 on +5200descend effort by swim. OK to take extra rest between each line.interval should give you… Read More ›

6s with Coach Misa – Mon 3/15/21

200 or 300 DPS 6 x 50 descend 1-3, 4-6 6 x 75 rotate a 25 up-tempo 6 x 100#1-3: rotate a 50 up-tempo#4-6: descend 50 easy 6 x 100 on cruise 3 x 150 rotate a 50 up-tempo 12 x 25odds FAST, evens easy 200 easy

300s with Coach Griff – Sun 3/14/21

should be able to fit this into a 30 minute workout! 300 every 3rd length kick 12 x 25 IM order 3 x 100 on cruise 3 x 100 non-free, choice 3 x 100 on cruise

Saturday, March 13, 2021

Nonfree stroke work, best to worst, in 3 mini sets with Chris and Kate warm up: 300 swim, very 3rd length nonfree 4×50 (25 scull/25 kick) 4×25 swim build, one each stroke (600/600) main set: part 1: 4×100 on cruise+20 sec odds best nonfree stroke, evens moderate free 6×50 on cruise+15 sec odds second best… Read More ›

Non-Free with Coach Ryan – Thu 3/11/21

Warmup:200 swim, every 4th length non-free 4 rounds, 1 of each stroke:100 kick3 x 50 swim, descend 1-3100 free 8 x 150 on +10 to +15#1-3, 5-7: rotate a strong 50 non-free (beast mode: do it all non-free, just rotate the fast 50)#4 & 8: all strong non-free 8 x 75 on +10 to +15#1-3,… Read More ›

Wednesday, March 10, 2021

Assessing your cruise interval (part 2) with Chris and Kate As we did last week, we’re going to do a set of swims on our cruise interval, swimming at our cruise pace. The goal is to get your cruise interval dialed in correctly. It becomes a powerful conditioning tool when that happens. warm up: 300… Read More ›

Reverse IM with Coach Ryan – Tue 3/9/21

Warmup:300 reverse IM, kick-drill-swim by 25 Reverse IMO Set:5 to 10 seconds between each swim Round 1 Round 2 Round 3 Free 100 125 150 Breast 75 100 125 Back 50 75 100 Fly 25 50 75 Freestyle/IM Set:4 Rounds:200 free moderate on +103 x 100 IM strong on +5 Non-Free 200 Set:4 rounds, all… Read More ›

Variety with Coach Misa – Mon 3/8/21

Warm up:200 to 300 DPS Part 1:4 x 50 scull-swim by 254 x 75 build by 254 x 100 swim to cruise interval4 x 75 strong pace4 x 50 descend Part 2: Moderate (60%) Up tempo (75%) Fast (80 to 90%) Easy 300 200 100 50 200 100 50 100 50 8 x 25 Warm… Read More ›

Free & Turns with Coach Tina – Sun 3/7/21

Warmup:200 swim100 kick50 swim 2 rounds:250 free – 2nd and 4th 50 faster4 x 50, :10 rest between – start at the middle of the pool and work turns100 free – work in and out of turns 2 rounds:200 pull – work on effective pull200 kick – mix it up To finish:150 free150 pull100 kick100… Read More ›

Saturday with Coach Ryan – 3/6/21

Warmup:200 swim build 3 rounds:100 kick3 x 50 swim, descend 1-3 Main Set.4 rounds, descend effort by swim: Odd rounds: Even rounds: 3 x 100 3 x 200 2 x 150 2 x 150 1 x 200 1 x 100 Kicking:3 rounds, build to fast:100755025

IM with Coach Ryan – Thu 3/4/21

Warmup:200 swim 2 Rounds:100 free on 1:3075 breast on 1:1550 back on :5025 fly on :35 4 Rounds, Transition goes at the middle of each swimRound 1: Fly-backRound 2: Back-breastRound 3: Breast-freeRound 4: Free-fly15010050Descend effort by swim Kick Set:8 x 75#1. kick-swim-swim#2. swim-kick-swim#3. swim-swim-kick#4. all kick

Wednesday, March 3, 2021

Assessing your cruise interval with Chris and Kate warm up: 300 swim, every 3rd length nonfree 4×50 (25 scull/25 kick) 4×25 swim build (600/600) main set: 3-4×400 on cruise, hold the same pace on all of them Your cruise pace is your “all day” pace. It approaches but does not go past your aerobic threshold…. Read More ›

Saturday, February 27, 2021

Longer IM by request, with Chris and Kate warm up: 300 swim, every 3rd length nonfree 6×50 25 scull/25 kick 4×50 25 drill/25 swim, one each stroke (800/800) main set: 4×100 IM on cruise+30 sec, descend 1-4 2×200 IM on cruise+45 sec (25 moderate/25 uptempo) 1×400 IM, max DPS switch to drill if your stroke… Read More ›

Mostly Free with Coach Tina – Sun 2/28/21

500 (200 free – 200 pull – 100 kick) 400 free, every 4th length push it, :20 rest300 free, mid 100 backstroke, :20 rest200 free, push the 3rd 50, :20 rest100 free, :20 rest200 free, 3rd 50 fast non-free, :20 rest300 free, mid 100 breaststroke, :20 rest400 free, every 4th length fast, :20 rest200 pull… Read More ›

Fast Breaststroke with Coach Griff – part 2

Another set to work on speed for the 200 breast Warmup:500 reverse IM: 200 free – 150 breast (kick-drill-swim) – 100 back – 50 fly (or dolphin kick) 4 x 125 IM kickodds: add a 25 breast swimevens: add a 25 free swim Main Set:8 x 50 breast on 1:00 to 1:10 (pick an interval… Read More ›

Quick NF & IM with Coach Kate – Thurs 2/25/21

Warmup:300 free, every 3rd length kick300 IM, kick-drill-swim each stroke optional set if you need more warmup:6 x 50 build (odds non-free, 1 each; evens free) Main Set – 3 Rounds, 1 of each non-free stroke:4 x 25 non-free up-tempo50 free easy50 non-free fast50 free easy100 IM fast50 free easy Bonus set from Ed &… Read More ›

Wednesday, February 24, 2021

Picking up speed during the race, with Chris and Kate warm up: 300 swim, every 3rd length nonfree 4×75 odds: 25 scull/50 drill evens: 50 kick/25 swim (600/600) main set: 1×400 on cruise 1×300 on cruise+10 sec 1×200 on cruise+20 sec 1×100 fast No breaks between swims. Increase speed as the distance decreases. (1000/1600) next… Read More ›

Mid-Distance with Coach Tina – Sun 2/21/21

Warm up:500 (200 free – 100 kick – 100 choice – 100 free) 4 x 250each one is broken as follows:100 on cruise – 50 dolphin kick on back – 100 on c+10take 15 seconds rest in between 4 x 100 pull, target c+103 x 100 kick. steady and snappy. 10 seconds rest in between… Read More ›

Eights with Coach Ryan – Sat 2/20/21

Warmup:200 swim build 8 x 50odds: freeevens: fly-back, back-breast 8 x 75#1-#3 rotate kick lap (k-s-s, s-k-s, s-s-k)#4 all kick 8 x 100#1-#3 rotate 50 non-free#4 all non-free 8 x 125rotate 50 kick 8 x 150#1 50 fly – 100 free#2 50 free – 50 back – 50 free#3 100 free – 50 breast#4 fly… Read More ›