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IM with Coach Ryan – Thu 3/4/21

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March 4, 2021

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 ›

Thursday, February 18, 2021

IM, You M, We all M for IM, and then we focus on a particular stroke, with Chris and Misa warmup: 300 swim, every 3rd length nonfree 4×50 (25 scull/25 kick) 4×25 swim build, choice of strokes (600/600) main set: 4×75 rotating IM on cruise+30-40 sec 4×50 rotating IM on cruise+20-30 sec 4×25 IM order… Read More ›

Wednesday, February 17, 2021

A 1650 in pieces, with Chris and Kate warm up: 300 swim, every 3rd length nonfree (300/300) Main set (don’t worry–you work into it) 11×150 #1 on cruise+30 sec #2 on cruise+20 sec #3 on cruise+10 sec use #1-3 to find your stroke length and breathing rhythm #4-5-6 on cruise+5 sec, descend #7 uptempo 30… Read More ›

Short Sets with Coach Misa – Tue 2/16/21

200 to 300 warmup swim 5 x 100 on +15odds free, evens non-free or IM 2 (or more) rounds of:3 x 75 descend 1-325 easyodd round(s) free on +15, even round(s) non-free on +25 7 x 50 (25 kick – 25 swim build) 8 x 25odds fast, evens easy

Valentine’s Day Workout with Coach Tina – 2/14/21

Warmup:A warmup you love Set #1: 10 x 100 but only do 9 of them.. and love it3 or 4 x 100 non-free or IM on +15 to +203 or 4 x 100 free on +52 x 100 non-free or IM on +15 Set #2: Heart Rate6 x 50 easy on +15, 50% effort5 x… Read More ›

Saturday, Feb 13, 2021

Warmup:200 swim build 8 x 75#1-#3 rotate a length of kick#4 all kick Main Set4 Rounds:200 moderate choice100 – 75 – 50 – 25choose a 25 base for the 100 through 25example 20 seconds: 100 on 1:20, 75 on 1:00, 50 on :40, 25 on :20example 25 seconds: 100 on 1:40, 75 on 1:15, 50… Read More ›

Fast Breaststroke with Coach Griff – Fri 2/12/21

To work on 200 pace. Warmup:300 swim 5 x 100 IM:#1. all kick#2. 75 kick – 25 swim#3. 50 kick – 50 swim#4. 25 kick – 75 swim#5. all swim 8 x 25 breastodds: drillevens: focus on breakouts Main Set:12 x 50 on 1:00 (or pick an interval that gives about 20 seconds rest on… Read More ›

Distance Non-free with Coach Ryan – Thu 2/11/21

Get ready to feel some pain.. Warmup:200 swim build 12 x 50, 3 of each IMO:#1. kick#2. drill#3. swim Main Set Part 12 Rounds*:400 free300 breast200 back100 fly*(2nd round is originally 100 free – 200 breast – 300 back – 400 fly, but we’re too old for that) Main Set Part 22 Rounds, best non-free… Read More ›

Wednesday, February 10, 2021

Building and holding pace, with Chris and Kate warm up set: 3×200 #1 swim, choice of strokes #2 25 free/25 nonfree #3 50 kick/50 swim, choice of strokes (600/600) main set: 4×50 on cruise (or cruise+5 sec), descend 1-4 1×200, build the first 100, hold pace on the second 100 30-60 sec rest 6×50 on… Read More ›

Mid-Distance with Coach Tina – Sun 2/7/21

with just a little backstroke 3 Rounds:200 swim50 kick, warm up your legs 3 x 400:#1. 150 free – 100 back – 150 free#2. all free. focus on core, steady kick, and keeping chest down#3. 200 free – 100 back – 100 free 2 to 3 Rounds:100 kick200 pull, focus on your catch 400: 100… Read More ›

Saturday, February 6, 2021

IM Transitions and strong finishes with Chris and Liz warm up set: 300 swim, every 3rd length nonfree 4×50 (25 kick/25 swim with hands in a fist) 8×25 2 each stroke, descend 1-2 (700/700) Main set: 3 rounds of: 5×100 on cruise+30 sec #1 50 fly/25 back/25 breast #2 25 fly/50 back/25 breast #3 25… Read More ›

Distance IM with Coach Ryan – Thurs 2/4/21

The BEST kind of workout Warmup:200 reverse IM, drill-swim by 25 3 rounds:3 x 50 IM transitions (fly-back, back-breast, breast-free)150 free with overkick Main Set: Distance IM8 x 50, 2 of each stroke4 x 100, 1 of each stroke OR all IM2 x 200 IM or non-free400 IM Dessert:12 x 50 kick, descend 1-4, 5-8,… Read More ›

Wednesday, February 3, 2021

Changing speeds by tweaking stroke length and tempo with Chris and Kate warm up: 200 swim 4×50 odds are kick, evens are swim with hands in a fist work on stroke symmetry and feel for the water with the forearm (400/400) main set: 2-3 rounds of: 1×400 on cruise+30 sec, maximum distance per stroke 1×200… Read More ›

Non-free Distance with Coach Ryan – Tue 2/2/21

Warmup:200 reverse IM, drill-swim by 25 14 x 50 on +5 to +10do the 7 turns (legally), twice through#1. fly#2. fly-back#3. back#4. back-breast#5. breast#6. breast-free#7. freeand repeat Main Set:4 Rounds:20015010050split each distance in half by the following strokes:Round 1: fly-backRound 2: back-breastRound 3: breast-freeRound 4: free-fly 16 x 25 – 2 kick, 2 swim. 4… Read More ›

Mindfulness with Coach Tina – Sun 1/31/21

200 free 150 kick 4 x 100 golf, +10dial in your technique 300 middle 100 non-free, :10 200 freereduce stroke count 50 to 100 and 100 to 200 100 non free, :20do the stroke you are least likely to want 200 3rd 50 faster than the rest, :10 300 middle 100 fast, :10 400 build… Read More ›

Choice Set with Coach Ryan – Sat 1/30/21

300 warmup, every 3rd length kick Choice of strokes and intervals, descend 1-4 in each group:4 x 504 x 754 x 1004 x 754 x 50 Pull or swim:100200300400500400300200100 Kick set:8 x 50 kick, descend 1-4 and 5-8

Reverse IM with Coach Ryan – Thu 1/28/21

A painful twist on a familiar favorite… Warmup:12 x 50 (do pattern 4 times)#1. 50 kick#2. 25 kick – 25 swim#3. 50 swim 14 x 50 – do the 7 turns (legally), twice through#1. fly#2. fly-back#3. back#4. back-breast#5. breast#6. breast-free#7. freeand repeat Main SetBuild from a 25 free up to a 200 reverse IM…25 free50… Read More ›

Coach Ryan’s Sets to Train for the 100 Free

These will help improve your speed and endurance for the 100 free! There are many possible variations from these sets. #1 – Main Set “Pain Set”10 x 100 ALL OUT on 3:00if that’s too painful, the 5th and 9th reps can be easy recovery #2 – Broken Swims50 – 5025 – 50 – 2550 –… Read More ›

Freestyle with Coach Tina – Sun 1/24/21

Thinking about your freestyle cruise interval… 300 swim 150 kick 200 pull 400 swim – focus on core, kick, and EVF (early vertical forearm) 4 x 100 on +10is this your realistic cruise? 300 swim – core, kick, EVF 3 x 100 on +5 200 swim – core, kick, EVF 2 x 100 on cruise… Read More ›

Vari8y with Coach Ryan – Sat 1/23/21

Get it… variety… vari-8-y?? This terrible pun was not from Ryan, by the way.. Warmup:200 swim build 12 x 50 (do the following pattern 3 times):#1. free#2. fly-back#3. back-breast#4. breast-free The Eights:8 x 125 on +10, rotate a 50 fast non-free#1. 50 non free (fast) – 75 free#2. 25 free – 50 non-free – 50… Read More ›

IM Conditioning with Coach Ryan – Thu 1/21/21

Warmup:200 swim build 2 x 300 every third length kick#1 free#2 IM 4 rounds (1 of each stroke, IMO):25 drill25 build50 perfect technique on 1:00 Main Set Option #1:12 x 100 IM (or non-free)First 5 on +5Next 4 on cruiseLast 3 on -5“cruise” here should be up to 15 seconds slower than your usual freestyle… Read More ›

Aerobic Workout with Coach Misa – Mon 1/18/21

Warmup:200 to 300 DPS4 x 50 slow descend Main Set – 100s on Shortening Intervals:6 x 100 on a moderate interval, strong pace50 to 100 easy 4 x 100 on a challenging interval50 to 100 easy 2 x 100 on a very challenging interval100 easy Extras:8 x 25 FAST kick, take plenty of rest200 easy,… Read More ›

Sunday Distance with Coach Tina – 1/17/21

Adapted from one of Coach Chris’s workouts. Warmup:200 choice 4 x 125odds: odd lengths DPS, even lengths kickevens: odd lengths swim, even lengths DPS Main:300 on +10 400 focus on DPS 2 x 150 on +10, descend 1-2 400 focus on DPS 4 x 75 on +10, descend 1-4 200 warm down

Saturday Challenge Set with Coach Ryan – 1/16/21

Warmup:200 swim build 4 rounds (odd rounds kick, even rounds swim):4 x 25 build on :3050 strong on 1:00 Challenge Set:12 x 100 on 2:00strong, hold best average time More Stuff:16 x 50 (do pattern 4 times):#1. easy-fast#2. fast-easy#3. fast#4. easy 400 IM kick 400 pull, descend the 100s

12×100 IM with Coach Ryan – Thu 1/14/21

Warmup:200 swim build 2 rounds of:4 x 75, #1-3 rotate a lap of kick, #4 all kick4 x 50 IM switch back (free-fly, fly-back, back-breast, breast-free) Main Set:12 x 100 IM (or non-free)First 5 on +5Next 4 on cruiseLast 3 on -5“cruise” here should be up to 15 seconds slower than your usual freestyle cruise… Read More ›

Coach Griff’s Sets to Train for 100 Speed

Work these sets into your training sessions in order to spend some quality time going fast. They aren’t exclusively for freestyle either! And don’t forget that sprinting requires adequate rest. Set #1 – not really a sprint set, but it sets a mark for in-practice speed4 x 100 on +30, descend – Set #2 –… Read More ›

Train for the 100 Free with Coach Griff

You should be able to fit this into a 30 or 35 minute session! Warmup:4 x 100: swim-kick-swim-scull by 25 4 x 100 on +30, descend 4 x 50 drill-swim, IM order The Fast Part – 2 Rounds:4 x 25 sprint, rest 10 seconds at each wall100 easy

Mid Distance with Coach Tina – Sun 1/10/21

400 warm up and get excited! 3 times:50 kick – 50 swim 2 rounds:all on c+10. 1st 3 swim to interval, last 2 come in on cruise interval50 free100 free200 free100 free50 free 100 free for time: get a baseline reading on your current level 4 rounds:150 pull, go right into-50 kick (IMO by round)rest… Read More ›

Quick 50s with Coach Ryan – Sat 1/9/21

Warmup:200 swim build2 rounds:4 x 75, rotate 1 length kick through #1-3, #4 all kick3 x 50, #1 & #2 on :45, #3 on 1:00 Main Set:12 x 50 on 1:15all fast, hold best average Pull Set, 5 Rounds:200 moderate100 fast pull without buoy Kick Set:12 x 50 kick, descend #1-4, #5-8, #9-12

Fast Friday with Coach Liz – 1/8/21

Warmup:300 swim4 x 75 kick-drill-swim Main Set (5 rounds, even rounds non-free):25 build25 fast50 build50 fast75 fast75 easy More Stuff:6 x 75 fly-back-breast6 x 150 pull8 x 50 kick

Speed Work with Coach Ryan – Thu 1/7/21

Warmup:200 swim build8 x 50 (do pattern twice):#1. 25 scull – 25 kick#2. 50 kick#3. 25 kick – 25 swim#4. 50 swim Main Set:4 Rounds (odds free, evens best non-free stroke for full round):3 x 50 on +10, descend 1-3100 FAST20 seconds rest2 x 25 on :30, hold fast pace50 easy Extras:12 x 50 on… Read More ›

300s with Coach Tina – Sun 1/3/21

This is Sparta! Warmup:200 swim – 50 kick – 150 swim Main Set – 300s Choice:#1. cruise +20#2. Break at 150, rest 10 seconds, negative split#3. Break at 100s, 10 seconds rest#4. Break at 50s, 10 seconds rest#5. Pull DPS, breathe every 3-5-7 strokes by 100 (breathe every 3 for first 100, breathe every 5… Read More ›

Saturday Variety with Coach Misa – 1/2/21

Warmup:200-300 swim4 x 75 scull-drill-swim, reverse IM order Main Set, 3 rounds:4 x 25 build4 x 50 fast-easy4 x 75 cycle a fast 25 through (#4 easy)4 x 100 descend 1-3, #4 easy Round 1: 25s free, 50s non-free, 75s free, 100s IM or non-freeRound 2: 25s non-free, 50s free, 75s IM, 100s freeRound 3:… Read More ›

NYE with Coach Laura

Warmup:200 choice150 kick-swim by 25150 scull-swim by 25 Main Set – 2 rounds (or just 1, depending on time):200 IM4 x 50 free4 x 25 free sprint–rest–200 free build4 x 50 IMO or non-free choice4 x 25 IMO sprint Alternative to Round 2 (only for those who are festive and/or self-loathing):20 x 25 fly on… Read More ›

IM Distance with Coach Ryan

Good luck finishing this monster.. Warmup: 200 Reverse IM, drill-swim by 25 12 x 50 (do pattern 3 times):#1: free#2: fly-back#3: free#4: back-breast Main set: 4 rounds:200 moderate free on +103 x 100 on +5odd rounds: 100s are IMeven rounds: 100s are non free 16 x 50 IM switchbacks (fly-back, back-breast, breast-free, free-fly)do all 25… Read More ›

Variety Set with Coach Tina

Part I: 200 free 400 IM (each stroke: 25 kick – 50 drill – 25 swim) 3 rounds:3 x 25 free on cruise25 choice on +15 4×200 on +10odds: 150 long – 50 fastevens: 100 long – 100 fast Part II: 3 rounds:3 x 25 free on cruise25 choice on +15 2×400 rest 30 seconds… Read More ›

(un)Lucky Fours with Coach Misa

Not that this is set is going to kill you, but “four” (四) and “death” (死) are homophones in some languages… Warmup:200 to 300 DPS4 x 50 scull/build Main Set:4 x 125 IM (rotate the 50 through each stroke)4 x 100 free4 x 75 rotating IM (fl-bk-br, bk-br-fr, br-fr-fl, fr-fl-bk)4 x 50 free4 x 25… Read More ›

The Twelve Days of Christmas with Coach Ryan

get ready for a long one… Warmup:200 build, every 4th length kick Main Set: The Twelve Days of Christmas1 x 3002 x 100 kick3 x 100 IM4 x 50 breast5 x 100 pull6 x 50 back7 x 50 free, #3 & #7 fast8 x 50 IM switchback (fly-back, back-breast, etc)9 x 50 pull10 x 75… Read More ›

Coach Liz’s Christmas Tree Set

Warmup:300 swim The Tree: 2525-5025-50-7525-50-75-10025-50-75-100-12525-50-75-100-125-15025 suggestions from Zach:Freestyle option: 25s drill, 50s kick, 75s swim, 100s IM, 125s swim, 150 every 3rd length fast, final 25 sprint instead of drillIM option: 25s fly, 50s back, 75s breast, 100s free, 125s kick, 150 fly-back-breastFly option: 25s dolphin kick, 50s fly, 75s back-breast-free, 100s IM, 125s IM… Read More ›

IM with Coach Ryan

200 swim build 3 rounds:75 free75 fly-back-breast75 free75 back-breast-free 4 to 6 rounds:75 fly-back-breast100 non-free (beast mode: IMO by round)125 IM, double up stroke by round 4×200 pull – every 4th length non-free, IMO 16×25 kick

Sunday Fun Day with Coach Tina

400 warm up 8×50, 5 seconds rest in betweenodds: kick-swimevens: build 8×100, 10 to 15 seconds rest in betweenFree OR back/breast/fly/free by 100 500 pull:[25 easy – 25 fast – 50 easy – 50 fast – 75 easy – 75 fast – 100 easy – 100 fast] 200 warm down total distance: 2300

IM Set with Coach Kate

Because IM workouts don’t always have to hurt! Main Set: 100 IM – 200 free100 IM – 150 free100 IM – 100 free100 IM – 50 free100 kick(hold +10 to 20 on each 100 IM) 100 free – 200 IM100 free – 150 fly-back-breast100 free – 100 IM100 free – 50 stroke100 kick(hold cruise to… Read More ›

Reverse IM with Coach Ryan

Warmup:200 swim build12×50 (do pattern 3 times) #1. scull-kick #2. kick #3. kick-swim #4. swim Main Set:6 Rounds, increase intensity during each round: 100 free 75 breast 50 back 25 fly Pulling Set:8×100 pull on cruise Kick Set:16×25 odds: fast kick evens: fast swim

Thursday Grind with Coach Ryan

Warmup:200 swim build12×50:#1. scull-kick#2. kick#3. kick-swim#4. swim(do pattern above 3 times) The Typical Torture:8 rounds:75 IM (odds fly-back-breast, evens back-breast-free) on +10 to 15100 free on cruisetake an extra 15-30 seconds rest after round 4 The Fun Stuff (you deserve it):8 rounds IMO, 2 of each stroke:2×25 strong kick50 strong swim Almost Done:400 kick or… Read More ›

Saturday Fun with Coach Ryan

200 warmup 12×50 on +10 to 15#1: Free#2: Fly-back#3: Free#4: Back-breast(3 times through) 8×150#1: 100 swim – 50 kick#2: 50 swim – 50 kick – 50 swim#3: 50 kick – 100 swim#4: all kick(2 times through) Sprint Set:25 fast50 easy2×25 fast50 easy3×25 fast50 easy4×25 fast50 easy 8×50 choice

Thursday Pain with Coach Ryan

200 warmup 12×25 Reverse IM order#1: kick#2: drill#3: swim 12×100 IM#1-5: on +5#6-9: on cruise#10-12: on -5

Quality IM with Coach Griff

IM work with plenty of rest: 300 warmup 12×50 IM order on :55 or 1:00100 easy 3×200 IM on 4:00, descend significantly100 easy 400 IM, maintain good technique100 easy 8×25 breast on :35 or :40100 easy

Mid-Distance Back/Free Rehab Set

2 TIMES: 200 free, moderate DPS4×75 back on 1:30, descend4×100 (25 back, 25 breast, 50 free) on 1:50, descend100 easy (times for SCM; adjust as necessary)

IM Rehab Workout

Warmup:4×100 drill-drill-swim-kick by 25, IMO—Main Set:4×50 fly on 1:10, descend100 IM on 1:50100 free, build50 easy 4×50 back on :55, descend100 IM on 1:50100 free, build50 easy 4×50 breast on 1:05, descend100 IM on 1:50100 free, build 4×50 free on :50, descend100 IM on 1:50100 free, build—Dessert:6×50 kick (no fins!) on 1:10, IMO?x25 on :45,… Read More ›

Coach Liz’s Post-Lockdown Rehab Set #3: Non-Free

Rest is your friend! 2 TIMES:4 X 25 Fly drill50 fly4 X 25 Back drill50 back4 X 25 Breast drill50 breast100 easy

Coach Liz’s Post-Lockdown Rehab Set #2

Rest is your friend!*** 25s scull, 50s kick, 75s easy, 100s build ***25 – 50 – 75 – 10025 – 2X50 – 75 – 2X10025 – 3X50 – 75 – 3X100

Coach Liz’s Post-Lockdown Rehab Set #1

Rest is your friend! 4 TIMES:25 scull50 kick75 swim

Non-free workout, Tues. 3/9

Drill set: 300 every 3rd length kick 50 butterfly drill – one stroke fly, one stroke breast 50 back drill – gallop 50 breast drill -two kicks, one pull 50 free drill – catch-up 100 IM swim 100 free pull 700 Main set: 3 x 100 free, +5, C, -5 50 easy 100 fly/back by… Read More ›

Non-free workout with breast stroke emphasis, Tues. 3/3/20

Drill Set: 6 x 50 drill/free by 25 #1 3 kicks, 1 pull breast #2 2 kicks, 1 pull breast #3 1 stroke fly, 1 stroke breast #4 3 kicks, 1 stroke fly #5 fly – 3 strokes rt arm, 3 strokes lft arm #6 barracuda drill for breast stroke 1 x 200 free, kick… Read More ›

Backstroke Emphasis, Tues 2/25

Drill Set: 6 x 50 fly drill/free by 25 #1 1 stroke fly, 1 stroke breast #2 2 kicks, 1 pull breast #3 short axis drill #4 3 kicks, 1 stroke fly #5 fly – 3 strokes rt arm, 3 strokes lft arm #6 barracuda drill for breast stroke 1 x 200 free, kick by… Read More ›

Fly emphasis workout, Tues 2/17

Drill set: 100 free DPS 6 x 50 fly, 1-2 fly drill, 3 dolphin kick, 4-5 fly drill/swim by 25s, 6 dolphin kick 100 free easy 500 3 rounds: 4 x 25 fly +20 100 back +20 100 breast +20 100 free +20 4 x 25 fly +20 50 easy 1650/2150 200 IM kick, fast/easy… Read More ›

Non-free workout, Tues 2/4/2020

Drill set: 100 kick 4 x 25 1 stroke fly, 1 stroke breast 2 x 25 noodle drill 4 x 25 fly drill, 3 strokes right arm, 3 strokes left arm 2 x 25 short axis drill 4 x 25 fly drill, 2 strokes right arm, 2 strokes left arm, 2 strokes both arms 100… Read More ›

Non-free workout, Tues 1/28/2020

Drill Set: 200 flutter kick, free by 25s 50 butterfly drill – one stroke fly, one stroke breast 50 back drill – gallop 50 breast drill -separation drill 50 free drill – catch-up 100 IM swim 100 free pull 600 Main Set: 4 rounds – 1st rd fly, 2nd rd back, 3rd rd breast, 4th… Read More ›

Non-free workout, Tues. 1/21

Drill set: 1 x 100 kick 1 x 200 IM drill butterfly drill – 2 strokes each arm, 2 strokes both arms back drill – rhythm breast drill – breast stroke with flutter kick free drill – single arm, hand by side, breathe on side with arm you are using, work on rotation 1 x… Read More ›

Non-free workout, Tues. 1/14

Drill Set: 200 kick breast stroke kick/free swim by 25s 4 x 50 odds: 1 stroke fly, 1 stroke breast evens: breast stroke with flutter kick 4 x50 odds: SAD, evens: LAD 100 free pull or DPS 600 Main Set: 2 rounds 1st round back, 2nd round breast 4 x 25 non-free, up tempo, +20… Read More ›

Non-free workout, Tues. 1/7/2020

Drill set: 300 every 3rd length kick 50 butterfly drill – one stroke fly, one stroke breast 50 back drill – gallop 50 breast drill -two kicks, one pull 50 free drill – catch-up 100 IM swim 100 free pull 700 Main set: 6 x 100 non-free +40, #1,2,4,5 are moderate, #3 and #6 are… Read More ›

Tuesday workout, 12/31

Drill set: 1 x 400 drill/swim/kick/swim RIMO 2 x 50 #1 one stroke fly, one stroke breast, #2 long axis drill 3 x 50 drill/swim, one each stroke (fly, bk, br) 1 x 100 free pull 750 Main set: 12 x 50: 4 rounds, IMO 5O kick, 50 kick-swim, 50 swim 600/1350 4 x 400… Read More ›

Friday Sprint Workout, 12/27/19

Warm up: 1 x 100 kick 1 x 200 pull 300 Main set, 3 rounds: 4 x 50 +30, try for -10 100 moderate free 4 x 25 +25, try for -5 or better 100 moderate free 1500/1800 Kick set, 2 rounds: 4 x 25 fast kick, 30 sec rest between each 100 moderate free… Read More ›

Christmas eve workout – 5 Gold Rings

1 x 25 fly 2 x 50 back, 1 x 25 fly 3 x 75 breast, 2 x 50 back, 1 x 50 fly 4 x 100 IM, 3 x 75 breast, 2 x 50 back, 1 x 50 fly 1250 Sing – 5 gold rings 4 x 100 IM, 3 x 75 breast, 2… Read More ›

Non-free workout, 12/10/2019

Warm Up Set: 1 x 100 IM kick 1 x 75 free drill 1 x 75 fly/bk/br by 25s 1 x 75 br drill 1 x 75 fr/fly/bk by 25s 1 x 75 bk drill 1 x 75 br/fr/fly by 25s 1 x 75 fly drill 1 x 75 bk/br/fr by 25s 700 Main Set:… Read More ›

Non-free workout, Tues 12/3/19

Drill Set: 100 IM kick 4 x 75 kick, drill, swim IMO 4 x 50 drill/swim by 25s, IMO 100 free pull 700 Main Set – Three rounds: 4 x 25 fly uptempo (2nd round back, 3rd round breast) +15 or +20 1 x 50 free 4 x 50 fly/back by 25s (2n rd bk/br,… Read More ›

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Drill set – two rounds: 100 IM kick 100 IM drill 100 free build or pull 600 Main set: 2 Rounds: 4 x 25 fly +15 descend 200 fly/back by 50s +30 work on strong turns 4 x 25 back +15 descend 200 back/breast by 50s +30 work on strong turns 4 x 25 breast… Read More ›

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

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

Non-free workout, Tues 10/29

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

IM workout, Tues. 10/15/19

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

Non-free workout, 10/8/2019

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

Non-free workout, Tues 10/1/19

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

Non-free workout, Tues 9/24/2019

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

Non-free workout, 9/17/2019

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

Workout for September 10, 2019

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

Workout for Wednesday, August 14, 2019

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

IM workout, 8-13-2019

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

Sunday Cruise – August 11

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

Non-free workout, 8/8/2019

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

Freestyle workout, 8/7/2019

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

IM Workout, Tuesday 8/6/19

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

Workout for Saturday, June 29

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

Workout for Friday, June 27

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

Sunday June 2, 2019

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

Workout for Friday, May 10

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

Workout for Friday, May 3

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

Workout for Saturday, April 19

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

Workout for Friday, April 19

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

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

Workout for April 5, 2028

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

Workout for Friday, March 29

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

Workout for Saturday, January 9

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