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Workout for September 10, 2019

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September 9, 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 ›

[read post]

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 ›

Workout for Friday, February 8

Warmup: Swimmers’ Choice [600] Drill Set: 4×75 Kick/Drill/Swim 4×50: 25 build, fast flip turn, 25 drill 4×25 perfect stroke [600/1200] Main Set: 3-4x: 4×25 AS FAST AS YOU CAN GO @+20-30, followed by 50 easy/drill   6-8×50 Odds: AS FAST AS YOU CAN GO @+10; Evens easy/drill @ +10 [850-1050/2050-2250] Dessert 6×50: 1 @cruise, 2… Read More ›

Workout for Friday, January 31

Warmup: Swimmers’ Choice [600] Drill Set: 4×50 free   (odds: DPS, evens: catch-up) 200 IM stroke drill by 50s 4×50 free (odds: DPS, evens: build) [600/1200]   Main Set: Part I 6×25 FAST on 50 cruise interval 50 recovery 4×50 FAST on 100 cruise interval 50 recovery 2×75 FAST on 100 cruise interval +20 50… Read More ›

Sunday January 13, 2019

It’s all about the 1650 Drill Set 3x 50 catchup drill 50 gallup drill 50 kick 50 single arm butterfly [600 yards] 3 x 550  +40  – descend 1,2,3 [1650/2250] 2 x 50 catchup drill 50 gallup drill 50 kick 50 single arm butterfly [400/2650] 11 x 150 +10 hold steady pace [1650/4300] 16 x… Read More ›

Saturday Jan. 5, 2019

Drill Set 4 x 25 backstroke gallup drill 100 – 25 scull/25 kick/25 drill/25 swim 4 x 25 breaststroke – 1 pull/2kick drill 100 – 25 scull/25 kick/25 drill/25 swim 4 x 25 butterfly noodle drill 100 – 25 scull/25 kick/25 drill/25 swim 600 yards Main Set 3 times through 4 x 25 non-free –… Read More ›

Workout for Friday, January 4, 2019

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 December 9

Sunday, December 9 4 x 2 x 100 Alternate 100 scull/kick/choice of drill/swim 100 IM drill [800 yards] 4 x 50  +15, +10, +5, Cruise [200/1000] Preparing for 1650 11 x 150 + 10  work on technique and see where you are pacewise [1650/2650] 8 x 50 kick, mostly on back, a lot underwater off… Read More ›

Holiday Party Slide Show and Photo

Sunday October 21, 2018

Drill 4 x 100 25 scull/25 kick/25 fist drill/25 swim [400 meters] 400-300-200-100-100-200-300-400-400-300-200-100-100-200-300-400 400s freestyle + 15 300s on cruise 200s = 4 x 50 non-free +20 100s underwater dolphin off wall drill 1st wall, 2 kicks 2nd wall, 2 kicks 3rd wall, 4 kicks 4th wall, 6 kicks [4000/4400]

Hi, I’m Misa.

I joined MVM as a swimmer seventeen years ago (I know. Holy shirt.) and have been coaching on and off for nearly sixteen of those years. I’ve been on a hiatus from coaching for a couple of years, but now I’m back and excited to be on deck again! 1

Sunday October 14, 2018

This workout is designed for a 90 minute session Drill Set 3 x 100 25 scull/25 kick/25 fist drill/25 swim 3 x 100 IM – #1 kick/drill each 25 – #2 drill/swim each 25 – #3 DPS swim [600 meters] Main Set – I Love 200s As the sets become shorter and the rest increases… Read More ›

Tuesday September 18, 2018

Drill 4 x 75  K/D/S – choice 4 x 50 D/S – choice 4 x 25 Swim – IM order [600]  4 rounds 4 x 50 stroke + 30 200 IM + 30 200 free use 4 x 50 to focus on a single stroke – do not swim as broken 200 IM round 1 – stroke… Read More ›

Sunday August 19

I Love 400s! 4 x 100 25 scull/25 swim/25 fist drill/25 swim [400] 3 x 400 descend 1->3 +20 [1200/1600] 400 kick [400/2000] 8 x 50 on cruise – get moving a little faster [400/2400] 400 descend by 100’s [400/2800] 4 x 100 +10, +5, Cruise, -5 [400/3200] 400 kick [400/3600] 8x 50 IM order… Read More ›

Thursday, August 9, 2018 Dicing stroke work finer and finer, and sneaking in some kicking at the same time, with Chris and Cameron

Warm up: 600 choice (600/600)   Drill set: 4×50 freestyle Golf on cruise+10 sec 4×75 rotating IM.  Each 75 is 25 kick/25 drill/25 swim 4×50 free on cruise+5 sec, breathing 25 to the left side and 25 to the right side 4×25 swim build.  One each stroke (800/1400)   Main set: 2×200 nonfree on cruise+30… Read More ›

Swim workout, 8/6/2018

Warm up set: 2 x 150 free pull, rest 10 sec. between each 2 x 100 free strong kick or 2 x 100 kick with fins, rest 10 sec. between each 500 Main set: 3 x 200 free, +5, C, -5 50 easy 4 x 125 +30, last 25 is non-free choice 1150/1650 3 x… Read More ›

(Mostly) Freestyle workout, 7/16/18

4 x 200 free, +10, +5, C, -5 50 easy 6 x 125 +30, last 25 is non-free choice 1600 4 x 100 free, +10, +5, C, -5 50 easy 6 x 75 +25, middle 25 is non-free choice 900/2500 4 x 50 free, +10, +5, C, -5 50 easy 6 x 25 +20 odds:… Read More ›

Non-free workout, 7/10/2018

Drill set: 1 x 100 kick 4 x 75 50 drill/25 swim RIMO 4 x 50 Odds: short axis, Evens: long axis 600 Main set: 1 x 400 IM 100 free, easy 2 x 200 IM 100 free, easy 4 x 100 IM 100 free, easy 1500/2100 1 x 150 fly/free by 25s +30 1… Read More ›

Freestyle workout, 7/9/18

Drill set: 2 x 25 kick, rest 10 sec. 4 x 25 1-arm free with other arm out front, rest 10 sec. 4 x 25 1-arm free with other arm at side, rest 10 sec. 2 x 25 catch-up 300 Main set: 4 x 250 free, rest 30 sec. 4 x 125 free, rest 20… Read More ›

Freestyle workout, 6/25/2018

Drill set: 4 x 75 50 drill/25 swim 1 x 300 free, every 3rd length non-free 600 Main set: 1 x 400 +10 3 x 100 +5, C, -5 50 easy then regroup 1 x 300 +10 3 x 100 +5, C, -5 50 easy then regroup 1 x 200 +10 3 x 100 +5,… Read More ›

Non-free workout, 6/18/2018

Drill set: 4 x 100 25 kick/50 drill/25 swim – RIMO 4 x 50 odds: long-axis drill, evens short-axis drill 600 Main set: 16 x 25 +20, uptempo IM Order 4 x 100 IM +40 6 x 150 +40 odds non-free choice, evens free 1700/2300 1 x 200 non-free/free by 25s 1 x 200 free,… Read More ›

Non-free workout, 6/12/2018

Drill set: 6 x 50 kick with fins, fast/easy by 25s 1 x 300 IM, 50 drill/25 swim 600 Main set: 3 Rounds: 1 x 200 IM +40 4 x 25 non-free up-tempo, +15 1 x 200 free moderate and regroup 1500/2100 3 Rounds: 1 x 100 IM +30 4 x 25 non-free up-tempo, +10… Read More ›

Mostly freestyle workout, 6/11/2018

Warm up: 1 x 300 every 3rd length back 2 Rounds: 1 x 50 +5 1 x 50 C 1 x 50 -5 600 Main set: 3 x 100 25 non-free choice/75 free or 3 x 100 free on +10, +5, C 1 x 100 IM 1 x 300 free 700/1300 1 x 200 free… Read More ›

Non-free workout, 6/5/2018

Drill set: 1 x 100 kick 6 x 50 non-free drill, free swim by 25s 1 x 100 free pull 500 Main set: 1 x 200 free 1 x 300 IM 4 x 25 fly 600/1100 1 x 150 free 1 x 200 IM 4 x 25 back 450/1550 1 x 100 free 1 x… Read More ›

Non-free workout, 5/29/2018

Drill set: 1 x 300 every 3rd length non-free 6 x 50 odds: short axis drill, evens long-axis drill 600 Main set: 1 x 100 fly, back, fly, breast by 25s 4 x 25 fly +15 1 x 100 IM 50 easy 1 x 100 back, fly, back, breast by 25s 4 x 25 back… Read More ›

Freestyle workout, 5/20/2018

Warm-up: 1 x 200 kick/catch-up by 25s 1 x 200 rhythm drill/DPS by 25s 1 x 200 gallop drill/DPS by 25s 600 Main set: 1 x 400 C 1 x 50 -5 50 easy 1 x 300 C 1 x 50 -5 50 easy 1 x 200 C 1 x 50-5 50 easy 1 x… Read More ›

Non-free workout, 5/16/2018

Drill set: 1 x 300 every 3rd length kick 1 x 300 every 3rd length non-free 600 Main set: 1 x 400 four continuous 100 IMs 50 easy 1 x 400 two continuous 200 IMs 50 easy 1 x 400 IM 50 easy 1350/1950 3 Rounds: Each round is a stroke emphasis. For example, this… Read More ›

IM workout, 4/3/2018

Drill set: 1 x 200 IM kick/drill by 25s 4 x 50 odds: short axis drill, evens: long axis drill 1 x 200 IM drill, swim by 25s 600 Main set: 1 x 300 IM 1 x 300 free 3 x 100 non-free or IM 900/1500 1 x 200 IM 1 x 200 free 2… Read More ›

Freestyle workout, 4/2/2018

Drill set: 1 x 300 free, every 3rd length kick 1 x 200 free/back by 25s 1 x 100 free/breast by 25s 600 Main set: 1 x 400 +10 1 x 300 +5 1 x 200 C 1 x 100 -5 50 easy 10501650 1 x 300 +5 1 x 200 C 1 x 100… Read More ›

Non-free workout, 3-27-2018

Drill set: 1 x 300 free, every 3rd length kick 6 x 50 Odds: short axis drill Evens: long axis drill 600 Main set: Four rounds: 1 x 25 non-free 50 easy 2 x 25 non-free +20 50 easy 3 x 25 non-free +20 50 easy 1200/1800 Round 1 – non-free is fly Round 2… Read More ›

Freestyle workout, 3/26/2018

Drill set: 6 x 50 free drill/free DPS by 25s 6 x 50 non-free drill/free DPS by 25s 600 Main set: 4 x 200 free +10, +5, C, -5 50 easy 4 x 150 free +10, +5, C, -5 50 easy 4 x 100 free +10, +5, C, -5 50 easy 4 x 50 free… Read More ›

Non-free workout, 3/20/18

Drill set: 1 x 300, every 3rd length kick 1 x 300, every 3rd length non-free 600 Main set: 1 x 200 non-free or IM +30 1 x 100 free easy then regroup 2 x 100 non-free or IM +25 1 x 100 free easy then regroup 4 x 50 non-free +20 1 x 100… Read More ›

Non-free workout, 3/13/2018

Drill set: 1 x 100 kick 1 x 100 free pull 4 x 50 odds short axis drill, evens long axis drill 1 x 200 IM drill 600 Main set: 1 x 200 fly/back by 25s 1 x 200 free 1 x 200 back/breast by 25s 1 x 200 free 1 x 200 breast/free by… Read More ›

Freestyle workout, 3/12/2018

Drill set: 1 x 300 every 3rd length kick 1 x 300 every 3rd length non-free 600 Main set: 1 x 400 free, +5 negative split 4 x 150 free, +10, +5, C, -5 then regroup 1000/1600 1 x 300 free, +10 negative split 4 x 100 free, +10, +5, C, -5 then regroup 700/2300… Read More ›

Non-free workout, 3/6/2018

Warm up: Two times through: 1 x 50 kick 1 x 50 2-armed backstroke with breast stroke kick 1 x 50 back 1 x 50 breast 1 x 50 free 500 Main set: Build a 100 IM by 25s, 10 sec. rest 1 x 25 fly 1 x 50 fly/back 1 x 75 fly/back/breast 1… Read More ›

Freestyle workout, 3/5/2018

Warm up: Two times through: 1 x 50 2-armed backstroke with breast stroke kick 1 x 50 back 1 x 50 free 1 x 50 breast 1 x 50 kick 500 Main set: 3 x 100 +5, C, -5 1 x 400 free, then regroup 3 x 100 +5, C, -5 1 x 300 free,… Read More ›

Freestyle workout, 2/26/18

Drill set: 1 x 100 IM kick 1 x 100 IM drill 4 x 50 odds: long axis drill, evens: short axis drill 1 x 300 every 3rd length non-free 700 Main set: 1 x 400 at -5 pace, then regroup 6 x 100 +10 25 fast/75 easy, 50 fast/50 easy, 75 fast/25 easy, all… Read More ›

Non-free workout, 2/27/18

Drill set: 1 x 200 fly drill/free by 25s 1 x 200 back drill/free by 25s 1 x 200 breast drill/free by 25s 600 Main set: 4 x 150 +30, non-free choice 1 x 200 free, regroup 800/1400 4 x 125 +25, rotate 50 of each stroke 1 x 200 free, regroup 700/2100 4 x… Read More ›

Non-free workout, 2/20/2018

Drill set: 1 x 100 IM kick 1 x 100 IM drill 4 x 50 odds: long axis drill, evens: short axis drill 1 x 300 every 3rd length non-free 700 Main set, three rounds: 8 x 25 +30 non-free uptempo 1 x 100 +20 free, easy 1 x 100 IM uptempo and regroup 4… Read More ›

Freestyle workout, 2/19/18

Drill set: 1 x 200 back/free by 25s 2 x 50 catch-up/free by 25s 2 x 50 rhythm drill/free by 25s 2 x 50 gallop/free by 25s 2 x 50 finger-tip drag/free by 25s 600 Main set: 1 x 400 8 x 25 +20 sprint 1 x 300 8 x 25 +20 sprint 1 x… Read More ›

IM Workout, 2-13-2018

Drill set: 1 x 100 free DPS 4 x 50 odds: short axis, evens: long axis 1 x 100 RIMO drill 400 Main set: 1 x 400 IM +40 4 x 100 IM +30 4 x 100 free +10 1200/1600 1 x 300 IM +35 3 x 100 IM +25 3 x 100 free +10… Read More ›

Sunday Practice

Drill Set 2 x 200 50 scull/50 kick/50 catchup/50 gallup 4 x 50 catchup catchup + fingertip drag rhythm gallup [600 yards] Main Set 4 x 250 + 10 descend 1 – 4 [1000 /1600] 50 catchup 50 catchup + fingertip drag 50 rhythm 50 gallup [200/1800] 4 x 200 + 10 descend 1-4 [800/2600]… Read More ›

Non-free workout, 2-6-18

Drill set: 1 x 100 kick 1 x 100 free, pull DPS 2 x 200 IM, all drill 600 Main set: 3 rounds: 1 x 200 IM +30 1 x 100 Free +15 1 x 100 IM or non-free choice +20 1 x 50 easy and regroup 1350 2-3 rounds 1 x 200 non-free/free by… Read More ›

Freestyle workout, 2-5-2018

Drill set: 4 x 50 kick/swim by 25s 1 x 100 pull 3 x 50 catch-up/swim by 25s 3 x 50 finger-tip drag/swim by 25s 600 Main set: 4 x 100 +10 descend 1 x 400 C, then regroup 4 x 75 +5 descend 1 x 300 -5 then regroup 4 x 50 C descent… Read More ›

Non-free workout, 1-31-2018

Drill set: 4 x 50 drill, reverse IM order 1 x 50 free, DPS 1 x 150 fly drill, fly swim by 25s 1 x 150 back drill, back swim by 25s 1 x 150 breast drill, breast swim by 25s 700 Main set: 3 rounds, one stroke each round: 4 x 25 +15 50… Read More ›

Free style workout, 1-29-2018

Drill set, fins encouraged: 1 x 100 kick 1 x 300 every third length kick 1 x 200 catch-up drill, finger-tip drag by 25s 600 Main Set: 2 rounds – 1st round all on +10, 2nd round all on +5 1 x 200 neg. split 2 x 100 descend 9 x 50 easy/fast by 25s… Read More ›

Non-free workout, 1-23-2018

Drill set: 1 x 200 fly drill/free by 25s 1 x 200 back drill/free by 25s 1 x 200 breast drill/free by 25s 600 Main set: 8 x 25 +15 uptempo, 2 of each stroke in IM order 1 x 200 free +15 4 x 50 +20, IM order 1 x 200 free +15 2… Read More ›

Freestyle workout, 1-22-2018

Drill set: 1 x 300 every 3rd length non-free 1 x 100 zipper drill, swim by 25s 1 x 100 finger-tip drill, swim by 25s 1 x 100 catch-up drill, swim by 25s 600 Main set: 1 x 400 negative split 2 x 300 +15 descend 3 x 200 +10 build 4 x 100 +30… Read More ›

Non-free workout, 1-16-2018

Drill Set: 1 x 75, 50 fly drill/25 fly 1 x 75, 50 back drill/25 back 1 x 75, 50 breast drill/25 breast 1 x 75, 50 free drill/25 free 1 x 200 free 500 Main Set, everything on +30 and regroup after the 150 free: 1 x 150 fly/back by 25s 1 x 150… Read More ›

Non-free workout, 1-9-2018

Drill set: 4 x 50 odds are long axis drill, evens are short axis drill 8 x 50 drill/swim by 25s, RIMO, two of each stroke 4 x 25 one each stroke, work on streamline 700 Main Set: First round: 1 x 75 50 fly/25 back +15 1 x 75 50 fly/25 breast +15 1… Read More ›

Freestyle workout, 1-8-2018

Drill Set: 1 x 200 pull, breathe every 3rd stroke 4 x 75 50 easy/25 one breath 1 x 100 pull, breathe every 5th stroke 600 Main Set: 1 x 200 uptempo/easy by 25s +10 1 x 200 uptempo/easy by 50s +15 1 x 200 uptempo/easy by 100s +20 1 x 200 all uptempo regroup… Read More ›

Freestyle Workout, 1-3-2018

Drill Set: 2 x 50 scull/breaststroke by 25s 2 x 50 long axis drill 2 x 50 catch-up/freestyle swim by 25s 2 x 50 rhythm/freestyle swim by 25s 2 x 100 free, 75 easy/25 less than 3 breaths 600 Main Set: 1 x 400 breathe every 3rd and 5th strokes by 25s 3 x 200… Read More ›

Non-free workout, 1-2-2018

Drill set: 4 x 75 50 drill/25 swim, reverse IM order 6 x 50 non-free drill/free drill 600 Main set: 4 x 150 +30, non-free choice 1 x 400 free, regroup 1000/1600 4 x 125 +25, rotate 50 of each stroke 1 x 300 free, regroup 800/2400 4 x 100 +20, IM 1 x 200… Read More ›

Non-free workout, 12-26-2017

Drill set: 1 x 100 kick, rotate through IM 12 x 50 odds free drill, evens non-free drill 1 x 300 every third length non-free 1000 Main set: Everything on +15 and regroup after the 200 free 1 x 100 fly/back by 25s 1 x 100 fly/breast by 25s 1 x 100 fly/free by 25s… Read More ›

Announcements

Holiday Schedule:  Christmas Day: Holiday Hours, 6:30 – 7:45 & 7:45 – 9:00 AM with celebrity guest coach!!! New Years Eve: 100 Repeats 6:30 – 9:00 New Years Day: Holiday Hours, 6:30 – 7:45 & 7:45 – 9:00 AM   If you haven’t done so…RENEW YOUR USMS!!!!! https://www.usms.org/articles/articledisplay.php?aid=3401   UPCOMING MEETS & EVENTS:  – 2018 SmartyPants… Read More ›

Sprint workout 12-22-2017

Drill set: 5 x 100 kick/drill/swim/build by 25s 8 x 25 12.5 yards sprint/12.5 yards easy 700 Main set: 5 rounds of 100% intensity: 1 x 50 @3 minutes 1 x 75 1 x 25 easy 750/1450 6 x 25 target -5 to -10 pace, rest 30 seconds 4 x 50 target -5 to -10… Read More ›

Non-free workout, 12-19-2017

Drill set: 1 x 200 Kick Choice 1 x 200 DPS Free pull 3 x 100 IM drill +20 700 Main Set: Build a 100 IM then tear down: 1 x 25 fly +10 1 x 50 fly, back +15 1 x 75 fly, back, breast +20 1 x 100 IM +25 1 x 75… Read More ›

Non-free workout, 12-12-2017

Drill set: 1 x 100 kick 1 x 200 free pull 4 x 50 drill, IM order 500 Main set: 2 rounds, non-free is up tempo, everything is +30: 1 x 200 fly/free 1 x 200 back/free 1 x 200 breast/free 1 x 200 IM 1 x 100 free easy 1800/2300 3 rounds: 4 x… Read More ›

Freestyle workout, 12-11-2017

Drill set: 1 x 300 every 3rd length non-free 4 x 75 50 DPS/25 catch-up 600 Main set: 6 x 100 C 1 x 50 easy 6 x 75 C 1 x 50 easy 6 x 50 C 1 x 50 easy 6 x 25 C 1 x 50 easy 1700/2300 Dessert: 1 x 200… Read More ›

Stroke workout, 12/5/2017

Drill set: 4 x 50 kick/drill IM order 4 x 50 drill/swim IM order 1 x 100 free, distance per stroke 500 3 Rounds: 1 x 100 IM +30 1 x 100 Free +15 4 x 50 +20 Stroke/Free by 25s Stroke is uptempo 1200/1700 3 Rounds: 1 x 100 +30 Stroke choice 1 x… Read More ›

Freestyle workout, 12/4/2017

Drill set: 4 x 50 drill/swim by 25s 9 x 25 odds kick, evens uptempo swim 1 x 25 easy choice 450 Main set: 4 x 200 +15 build, with fins 9 x 50 +10 odds moderate, evens uptempo 4 x 150 +15 build, pulling 9 x 50 +10 odds moderate, evens uptempo 4 x… Read More ›

Freestyle workout, 11-27-2017

Drill set: 1 x 100 kick 4 x 50 fly drill/free by 25s 1 x 300 every 3rd length back 600 Main set: 1 x 400 +15 1 x 300 +10 1 x 200 +5 1 x 100 C 1 x 300 +10 1 x 200 +5 1 x 100 C 1 x 200 +5… Read More ›

Freestyle workout, 11/20/2017

Drill Set: 1 x 100 kick with fins 1 x 200 kick/drill by 25s 1 x 300 kick/drill/swim by 25s 600 Main Set: 4 x 200 +5, use whatever gear you want, try to make -5 5 x 150 Odds: +10, negative split Evens: +15, fast/easy by 25s 6 x 100 +10 #1 25 fast/75… Read More ›

Tuesday workout, 11-14-2017

Drill set: 4 x 50 kick with board, by 25s fast/easy, work on down beat and up beat on the fast kick 1 x 200 free pull, stretch it out 1 x 200 IM, all drill 600 Main set: 4 x 200 +20 #1 fly, back, breast, free, fly, back, breast, free #2 50 fly,… Read More ›

Friday sprint workout, 11-10-2017

Drill set: 1 x 100 flutter kick, by 25s kick face-down, kick on right side, kick on back, kick on left side – fins OK 1 x 150 free, by 50s breathe every 4th stroke on your left, breathe every 4th stroke on your right, breathe every 3rd stroke 3 x 50 free, drill/swim by… Read More ›

Tuesday workout, 11-7-2017

Drill set: 1 x 100 kick, one each stroke 1 x 200 kick/drill by 25s, one each stroke 1 x 200 IM drill/swim 500 Main set, 4 rounds: 4 x 125 IM, slide 50 of each stroke throughout each IM +30 1 x 50 free, easy to moderate +15 3 x 50 stroke/free by 25s… Read More ›

Monday freestyle workout, 11/6/2017

Drill set: 1 x 300 every 3rd length drill 1 x 300 every 3rd length non-free 600 Main set: 3 x 100 +10 emphasis on kicking 3 x 100 +10 emphasis on pulling 600/1200 2 rounds: 1 x 300 +10 negative split 1 x 150 +5 uptempo 1 x 75 moderate and regroup 1050/2250 2… Read More ›

Tuesday workout, 10/31

Drill set: 4 x 50 swim build, free 1 x 200 scull/kick Reverse IM order 4 x 50 drill/swim IM order 2 x 100 free, back, free, breast by 25s 800 Main Set 4 Rounds (1st rd fly emphasis, 2nd round back emphasis, 3rd round breast emphasis, 4th round free emphasis): 1 x 100 IM… Read More ›

Monday workout, 10-30-2017

Drill set: 1 x 300 kick, every 3rd length swim 1 x 300 swim, every 3rd length drill 600 Main set: 1 x 400 +10, negative split 8 x 50 +10 2 x 200 +5 8 x 50 +5 4 x 100 C 8 x 50 C 2400/3000

Tuesday Workout, 10/24/2017

No drill set. Start with main set. Three Rounds: 4 x 50 +15, non-free/free by 25s 1 x 100 IM +20 1 x 100 Free +10 1 x 100 +30 non free 1 x 50 easy, anything you want, and regroup #1 round, all non-free is fly #2 round, all non-free is back #3 round,… Read More ›

Monday Workout, 10-23-2017

Drill Set: 1 x 100 kick 1 x 200 kick/drill by 25s 1 s 300 kick/drill/swim by 25s 600 Main Set: 3 x 300 +10, +5, C 3 x 200 +10, +5, C 3 x 100 +10, +5, C 1800/2400 Dessert: 10 x 50 +10, 25 fast, 25 easy 500/2900

Tuesday workout, 10/17/2017

Drill set: 1 x 300 every 3rd length non-free 1 x 200 IM drill 4 x 50 drill/swim IM order 700 Main set: 2 Rounds: 1 x 200 IM or choice of stroke 4 x 50 fly/free 4 x 50 back/free 4 x 50 breast/free 1 x 100 free easy 1800/2500 2 Rounds: Build and… Read More ›

Friday workout, 10-12-2017

Drill set: 8 x 50 kick with fins +15 6 x 50 swim, descend 1-3, 4-6 1 x 200 choice 900 Main set: 12 x 50 +20 uptempo/really easy by 25s 1 x 200 stretch it out – regroup 4 x 100 paddles only, descend if you want +30 4 x 100 pull buoy only,… Read More ›

Tuesday workout, 10-10-2017

Drill set: 1 x 200 free, every 2nd length non-free 4 x 50 kick/drill RIMO (Reverse IM Order) 4 x 50 drill/swim RIMO 600 Main set, 3 rounds: 1 x 200 IM +30 3 x 50 +20 #1 fly/back #2 back/breast #3 breast/free 1 x 100 free +10 3 x 50 +20, the non-free is… Read More ›

Monday workout, 10/9/2017

Drill set: 4 x 50 kick 4 x 50 kick/drill 4 x 50 drill/swim This is a freestyle workout but any stroke is OK for these drills. 600 Main set: 1 x 400 C 4 x 100 + 10 descend 1 x 300 C 3 x 100 +5 descend 1 x 200 C 2 x… Read More ›

Tuesday workout, 10-3-2017

Drill set: 9 x 50 +10 kick/drill / swim by 50s 1 x 300 every 3rd length non-free 750 Main Set 4 rounds: 4 x 75 Rotating IM +15 3 x 50 Des 1-3 +20 (keep same Stroke for all 3) 1 x 200 moderate Free 2600/3350 Dessert: 4 x 100 IM +30 #1 build… Read More ›

Monday workout, 10/2/2017

Drill set: 1x 300 every 3rd length kick 4 x 50 kick/drill by 25s, any stroke you want 1 x 200 free pull, breathe every 3rd and 5th stroke by 50s 700 Main set: 4 x 100 +15 descend 1 x 400 then regroup 4 x 75 +10 descend 1 x 300 then regroup 4… Read More ›

Tuesday workout, 9-26-2017

Drill set: 1 x 300 swim, every 3rd length kick 4 x 75 25 kick/50 drill RIMO 4 x 50 25 drill/25 swim RIMO 800 Main set: 3 x 200 stroke or IM  +30, descend 1 x 200 free pull breathe every 3rd stroke and every 5th stroke by 50s 4 x 100 stroke or… Read More ›

Monday workout, 9/25/2017

Drill set: 1 x 300 free, every third length backstroke 8 x 50 odds are non-free, evens are free – drill swim by 25s 700 Main set: 1 x 500 on Cruise 5 x 100 +10 but swim at -5 pace 1000/1700 2-4 rounds: 1 x 200 -5 50 easy 1 x 100 -5 50… Read More ›

Tuesday workout 9/19/2017

Drill Set: 1 x 100 kick RIMO 4 x 75 kick/drill/swim RIMO rest 10 seconds between each 75 4 x 100 rest 10 seconds between each 100 Odds IM or stroke, Evens Free 800 Main Set, 3 rounds: 1 x 200 +20 IM or Stroke 4 x 75 +15 Odds: fly / bk / Br… Read More ›

Monday workout 9/18/2017

Drill set: 1 x 100 kick with fins 4 x 50 drill/swim by 25s 4 x 75 50 DPS/25 catch-up 600 Main set: 1 x 300 +15 @ -5 pace 2 x 200 +10 moderate 3 x 100 +15 @ -5 pace 1000/1600 1 x 400 +10 negative split 1 x 200 +10 moderate 4… Read More ›

Monday 9/11 Workout

Drill set: 3 x 50 kick/swim 3 x 50 rhythm drill/swim 3 x 50 gallop drill/swim 3 x 50 catch-up drill/swim 600 Main set, two rounds: 1 x 200 +10 neg. split 1 x 175 +10 moderate 1 x 150 +5 neg. split 1 x 125 +5 moderate 1 x 100 C uptempo 50 easy… Read More ›

Set for Saturday, July 1, 2017

Saturday, July 1, 2017 Mini Sets with Chris and Kate warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick.  Choice of strokes 4×75 (25 kick/50 drill), one each stroke drills: Fly:  2 stroke rhythm drill.  Focus on snapping through the core Back:  2 stroke rhythm drill.  Focus on rotating through the… Read More ›

Set for Thursday, June 29, 2017

Thursday, June 29, 2017 Coach Chris signed up for the 400 IM at Nationals, so we all get to train with him!  Yay!  With Chris and Kate   Warm up: 600 choice (600/600)   Drill set: 1×300, every 3rd length kick 4×75 (50 drill/25 swim) one each stroke Drills are: Fly:  2 strokes left arm/2… Read More ›