Uncategorized 
Monday, March 27, 2023
(0)10 minute warm-up 8 x 50: hands,-up kick in the deep half, swim in the shallow half 3 x 250: cruise+20, cruise+10, cruise 3 x 200 cruise+20, cruise+10, cruise 3 x 150: cruise+20, cruise +10, cruise 3 x 100: cruise+20, cruise+10, cruise 3 x 50 swim down
Saturday, March 25, 2023
10 minute warm-up 8×50: Odds Free, Evens non free 3 rounds: 300 Free, 200 IM, 100 Choice swim down
Monday March 20, 2023
10 minute warm-up 6 x 50 kick 6 x 50 drill. Odds stroke, Evens Free 4-5 x 100 IM on Cruise+20, 30 sec rest 4-5 x 100 Free on Cruise +10, 30 sec rest 4-5 x 100 IM on Cruise+10, 30 sec rest 4-5 x 100 Free on Cruise 200 swim down
Monday, March 13, 2023
10 minute warm-up 8 x 50 odds moderate, evens build 6 x 50 kick 6 x 200: 150 moderate, rest 5, 50 up-tempo 6 x 150: 100 moderate, rest 5, 50 up-tempo 300 swim down
Monday, March 6, 2023
10 minute warm-up 3 x 150 Build 300 kick 100 moderate to loosen up arms 300 Build, 100 up-tempo 250 Build, 100 up-tempo 200 Build, 100 up-tempo 150 Build, 100 up-tempo 100 Build, 100 up-tempo 50 Build, 100 up-tempo 3 x 200: IM, Free, IM Swim Down
Saturday March 4, 2023
10 minute warm-up 10×50 odds stroke, evens free 8 x 50 kick 8 broken 150: 100 IM 5-10 sec rest, 50 Free. Focus on IMs 6 broken 100: 75 moderate choice, 15 sec rest, 25 sprint Swim down
Monday February 27, 2023
10 minute warm-up 12 x 50: 4 swim, 8 alternate kick swim by 50 2 Rounds . 300 moderate+20 100 fast cruise . 200 moderate +20 100 fast cruise . . 100 moderate+20 100 fast cruise 8 x 50 Odds 25 sprint rest 5 sec 25 sprint. Evens easy swim down
Saturday February 25, 2023
10 minute warm-up 12 x 50: 4 free, 4 stroke Down free back, 4 Pull 6 x 50 kick 8 x 125: Odds IM double up on your choice of stroke; evens free 8 x 75 odds stroke, evens fly-back-breast 8 x 25 Fast/ easy swim down
Monday, February 20, 2023
10 minute warm-up 8 x 75 odds free, evens fly-back-breast 4 x 75 kick 2 Rounds: . 300 Moderate . 100 up tempo . 200 Moderate . 100 up tempo . 100 Moderate . 100 up tempo 300 swim down
Saturday February 18, 2023
10 minute warm-up 6 x 100: 100 Free, 100 IM, 2 x 50 Free, 2 x 50 IM, 4 x 25 Free, 4 x 25 IM 8 x 50 Kick Choice 8 x 50 Drill, mix in some stroke 16 x 50 Alternate Stroke and Free 8 x 25 Sprint Kick 8 x 25 Fast/… Read More ›
Monday, February 13, 2023
10 minute warm up 6 x 100 alternate swim and kick by 100 5 rounds . 200 free . 100 IM . 50 sprint 5 x 100 Free ascend fast to slow 300 swim down
Saturday, February 11, 2023
10 minute warm-up 8 x 50: 2 Swim, 4 drill, 2 swim 2 Rounds 4-3-2-1 1: 400 IM, 300 kick, 200 Free, 100 stroke 2: 400 Free, 300 IM, 200 kick, 100 Free 300 swim down
Monday February 6, 2023
10 Minute warm-up 8 x 75 done a 2 rounds: 1. All moderate, 2. 2 moderate 1up-tempo 3. 1 moderate 2 up-tempo 4. All up-tempo 200 moderate, 2x 100 up-tempo 200 moderate, 4 x 50 up-tempo 200 moderate, 8 x 25 up-tempo 200 moderate, 1 x 100 up-tempo 200 moderate, 2 x 50 up-tempo 200… Read More ›
Saturday, February 4, 2023
10 minute warm-up 300 Free: kick-drill-swim by 25; 200 IM, 100 Build 3 rounds of 300, 200, 100 #1 kick. drill,. Kick #2 IM. Free. Choice #3 Free,. 8×25 ,. Choice 300 swim down
Monday, January 30, 2023
10 minute warm-up 6 x 100, 3 Free, 3 Choice: Swim, Drill, Build 4 x 100 Kick 4 x 150 Free, 150 Choice 3 x 75 Free, 75 Choice
Saturday January 28, 2023
10 minute warm-up 300 Free, build the last 100 300 Reverse IM 8 x 50 kick 8 x 50 Free: Evens up-tempo. 10 sec rest 8 x 50 2 of each stroke 8 x 50 Free: Evens up- tempo, 10 sec rest 8 x 50 Odds Stroke, Evens Free 300 swim down
Monday January 23, 2023
10 minute warm-up 4 x 50 swim, 4 x 50 kick, 4 x 50 swim 100 free, 200 IM, 300 free, 300 IM, 200 Free, 100 IM 300 Kick 6 – 10 x 50 Odds Sprint, Evens easy 200 swim down
Saturday, January 21, 2023
10 minute warm-up 4 x 75 kick-drill-swim free 4 x 75 kick-drill-swim stroke or IM order 3 x 100 kick 3 x 200 pull 3 x 200 IM 300 kick 50 warm up the arms 8 x 25 Fast, easy
Monday January 16, 2023
10 minute warm-up 8 x 50 odds long axis drill, evens short axis drill 4 x 50 kick 10 x 100:. 75 Build, 10 seconds rest, 25 sprint (stroke suggested). 10 seconds rest 8x 100: 75 IM or stroke build, 10 seconds rest, 25 sprint free, 10 seconds rest 300 swim down
Saturday January 14, 2023
10 minute warm-up 10 x 50 odds free, evens stroke 300 kick 6 rounds: 150 free, 100 IM 300 kick or pull
Monday January 9, 2023
10 minute warm-up 8 x 75 with some drill. 25 – 50 rhythm on the odds, 25 – 50 catch-up on the evens 300 IM or Free, 200 Free 200 IM or Free, 300 Free 200 IM or Free, 100 Free 100 IM or Free, 200 Free 10x 50 Odds sprint, Evens kick
Saturday January 7, 2023
10 minute warm-up 8 x 75 or 100: 2 swim, 2 kick, 2 drill, 2 swim 300 IM, 300 Free, 200IM, 200 Free, 100 IM, 100 Free. 20 seconds after each. 12 x 50: 2 stroke, 1 Free, 10 sec rest after each Swim down
Monday, January 2, 2023
10 minute warm-up 6 x 100 1:free, 2:free/fly, 3:free, 4:free/back, 5:free, 6:free/breast Alternating moderate (m) and up-tempo (u): . 200 m, 200 u, 200m, 150 u, 200 m, 100 u, 200m, 50 u . 100 m, 100 u, 100m, 75u, 100m, 50 u, 100m, 25u 300 swim down
Saturday December 31, 2022
100 repeats on 1:30
Friday, December 30, 2022
10minute warm-up 12 x 50: 3x free/free, 3x free/breast, 3x free/ back, 3x free/fly 12 x 75 sprint on cruise + 20-30 12 x 50 sprint on cruise + 15-25 12 x 25 sprint on cruise + 10-20 300 kick
Monday, December 26, 2022
10 minute warm-up 3 x 100: 1. Swim 2. Drill 3. Build 3 x 100 kick 4 x 200 descend 1 – 4, 1 minute rest 4 x 150 descend 45 sec rest 4 x 100 descend 30 sec rest 4 x 50 descend 300 swim down
Saturday December 24, 2022
Interval is 1:30 choose a distance or a pattern. 75 repeats.
Thursday, December 22, 2022
10 minute warm-up 4 x 75 Build Free 4 x 75 odds long axis drill, evens shirt axis drill 5-6 Rounds: 200 IM, rest 15 sec, 100 free, rest 10 sec 6 x 25 odds sprint stroke, evens easy free 200 swim down
Monday, December 19, 2022
10 minute warm-up 300 every 3rd length non-free, 300 every 3rd length kick Determime your cruise interval: 5 x 100 on cruise 5 x 200 on cruise + 10 sec 10 x 50 on cruise + 5 sec 300 swim down
Saturday December 17, 2022
200 Free, 4x 50 non-free, 100 free, 4×25 non-free 400 pull, 4 x 100 pull 200 kick, 2 x 100 kick 200 IM, 2 x 100 IM, 8x 25 choice optional: 2 x 50 with 45 sec rest 300 swim down
Friday, December 16
Warmup: 10 minute easy swim/drill on you own Drill Set: Main Set: 2 times through: 50-100 easy after each fast swim 5×100 +5, +10, c, +5, +10
Saturday December 17, 2022
10 minute warm-up 200 free, 4×50 stroke, 100 free, 100 IM Pull: 400 cruise+30, 4x 100 cruise+ 10 kick: 200 moderate, 2 x 100 80-90% IM: 200, rest 20, 2 x 100 rest 15 after each 8 x 25 sprint choice 300 swim down
Monday, December 12, 2022
10 minute warm-up 3 x 200: 1. Swim, 2. Kick, Drill 3. Build 300 Moderate, 200 up tempo, 200 moderate, 200 up tempo, 100 moderate, 100 up tempo, 1 minute rest 300 moderate, 100 up tempo, 200 moderate, 100 up tempo, 100 moderate, 100 up tempo 300 swim down
Saturdaber 10, 2022
10 minute warm-up 8 x 75: 2 Free, 2 IM, 2 kick, 2 IM 400 Free Pull 4 x 100 IM 300 Free 3 x 100 IM 200 Free 200 IM 100 Free 100 IM 300 kick or swim-down
Monday, December 5, 2022
10 minute warm-up 12 x 50: 4 free, 4 stroke, 4 build 5 x 400: . #1 straight 400, Rest 15 sec . #2: 2 x 200, rest 10 after each . #3: 4 x 100, rest 5 sec after each . #4: 8 x 50, rest 5 sec after each, descend . #5: 4… Read More ›
Saturday, December 3, 2022
10 minute warm-up 4 x 125 Alternate: Free and Reverse IM Pyramid 4-3-2-1-2-3-4: . 400 Free . 300 IM . 200 Free . 100 Fly . 2 x 100 Free . 3 x 100 IM . 4 x 100 Free 8 x 25 Fast Easy
Monday, November 28, 2022
10 minute warm-up 2 x 300 #1 Every 3rd Stroke; #2 Every 3rd kick 3 x 600 #1: 4 x 150 cruise +15; #2: 6 x 100 cruise + 10; #3: 8 x 75 cruise + 5 12 x 25 Alternate Easy & Sprint
Saturday, November 26, 2022
10 minute warm-up 6 x 100 Alternating Free, IM. . 1 & 2: Swim; 3 & 4 drill, 5 & 6 kick 6 x 300 . 300 IM . 100 Free, 200 IM . 150 Free, 150 Fly, Back, Breast . 6 x 50 alternate free, stroke . 200 free, 100 IM . 300 Free… Read More ›
Friday, November 25, 2022
10 minute warm-up 16x 50. 4 swim, 4 kick, 4 drill, 4 swim. Mix in some nonfree towards the end. 200 moderate, 4 x 50 sprint 200 moderate, 3 x 50 sprint 200 moderate, 2 x 50 sprint 200 moderate, 1 x 50 sprint 200 moderate 300 pull
Monday, November 21, 2022
10 minute warm-up 12 x 50. 3 rounds swim, kick, drill, swim 2 Rounds: 200 Moderate, 150 up-tempo, 20 sec rest; 200 moderate, 100 up-tempo, 20 sec rest; 200 moderate, 50 up-tempo, 20 seconds rest 300 swim down
Saturday, November 19, 2022
10 minute warm-up 3 x 200 1. swim, 2. Kick-swim, 3. Drill -swim 2 Rounds: . 200 Im/stroke . 100 free . 2 x 100 IM/stroke . 100 free . 4 x 50 IM/stroke 12 x 25 easy/sprint 300 kick
Monday, November 14, 2022
10 minute warm-up 8 x 75 Odds swim, Evens: kick, drill, build 300 moderate 150 up tempo 200 moderate 150 up tempo 100 moderate 150 up tempo 100 moderate 150 up tempo 200 moderate 150 up tempo 300 moderate 150 up tempo
Saturday, November 12, 2022
10 minute warm-up 300 every 3rd length non-free 6 x 50 kick 400 free, 50 fly, 200 reverse IM 300 free, 50 back, 200 IM 200 free, 50 breast, 200 reverse IM 100 free, 50 choice, 200 IM 300 swim down
Monday, November 7, 2022
10 minute warm-up 4 Rounds of 3 x 50 free . # 1: moderate . # 2: Rhythm drill . # 3: bilateral breathing . # 4: distance per stroke 4 rounds: . 250 establish a pace . 150 build speed +15 sec rest . 50 sprint + 30 sec rest 4 x 75 rotating… Read More ›
Saturday, November 5, 2022
10 minute warm-up 2 rounds of 3 x 100. Kick, Drill, Swim. Round 1 is free, round 2 is choice 3 rounds of 300, 200, 100 . #1: free, IM, choice . #2: IM, choice, free . #3: choice, free, IM swim down
Monday October 31, 2022
10 minute warm-up 8 x 75 odds free, evens IM 7 rounds: 150 moderate, 150 up-tempo. 15 seconds rest after each 150 300 swim down
Monday, October 24, 2022
10 minute warm-up 4 x 150 Drill, Moderate. Distance per stroke by 50 4 x 300 Descend. Pull gear ok. 20 sec rest 4 x 200 Ascend 4 x 75 swim down
Saturday, October 22, 2022
10 minute warm-up 6 x 50 fly and breast. . Kick 25 fly, 25 breast . Drill. 1 stroke fly, 1 stroke breast. Finish forward . . Swim 25 fly, 25 breast 6 x 50 Back/ Free . Kick: 25 back, 25 free . . Drill: 4 strokes back 4 strokes free. Rotation . Swim… Read More ›
Monday, October 17, 2022
10 minute warm-up 4 x 100: 100 swim, 100 kick, 100 drill, 100 swim 4 x 50 Build descend within each group: 4 x 200,. 4 x 150, 4 x 100, 4 x 50 300 swim down
Saturday, October 15, 2022
10 minute warm-up 6 x 75: odds are fly,back,breast; evens free 6 x 50: odds stroke, evens free 4 – 6 rounds: . 200 free moderate . 20 sec rest . 100 IM for time . 20 sec rest 6 x 50 kick
Friday, October 14, 2022
workout by Flo Warm up 4 x 75 kick drill swim 4 x 100: 50 kick, 50 swim 200 swim up tempo. Remember your time 2 x 100 distance per stroke 1 minute rest 2 x 100: 1 fast, 1 easy 4 x 50 drill 1 minute rest 4 x 50: 1 fast, 1 easy… Read More ›
Thursday October 13, 2022
10 minute warm-up 300 every 3rd length non-free 6×50 odds short axis drill, evens long axis drill 3 rounds . 200 IM . 100 Free . 100 IM . 200 Free 300 kick swim down
Monday October 10, 2022
10 minute warm-up 3 x 200 swim-kick-drill-swim by 50 3-4 rounds: . 200 cruise+15 . 200 cruise + 10 . 100 up tempo . 30 seconds rest 300 swim down
Friday October 7, 2022
Misa’s sprint Day 6×50 2 catch-up/ distance per stroke; 2 fist drill/ DPS; 2 scull/DPS 4×50 non free drill down/DPS 9×50 in 3 groups: 1: sprint the first 1/3; 2: sprint the middle 1/3; 3: Sprint the last 1/3 3×100 (10, +5, cruise) 3-5 50 kick 6×25 sprint on 45 sec 3×50 on 2:00 1×100
Monday, October 3, 2022
10 minute warm-up 6 x 100 Odds reverse IM, Evens Choice 3 – 4 Rounds: . 200 on Cruise+ 10 . 2x 100 on Cruise +5 . 2 x 50 on Cruise . 30 seconds rest 300 swim down
Saturday, October 1, 2022
10 minute warm-up 3 x 100. Middle 50 is the focus: 1. Extra stretch 2. Kick 3. Build 10x 50 alternate nom-free and free 10x 150 odds are fly/back/breast, evens free 6x 50 kick 100 – 300 Swim down
Monday September 26, 2022
10 minute warm-up 8 x 75 odds build, evens moderate 3 – 4 Rounds: 200, 150, 100, 50 on cruise + 15 seconds. Ok to bundle as all 200s, all 150s,… 300 swim down
Saturday, September 24, 2022
10 minute warm-up 6x 100. Odds 50 kick, 50 swim. Evens 50 drill, 50 swim 12 rounds: . 75 fly back breast . 75 free 300 free pull
Saturday September 17, 2022
10 minute warm-up 12×50 odds stroke, evens free 2x 300, 2x 200, 2x 100, 2x 200, 2×100 odds IM/stroke, evens free 4×50 kick 300 pull
Monday September 12, 2022
10 minute warm up 4 x 150: #1 swim, #2 swim-kick-swim, #3 swim-pull-swim, #4 swim 5 x 200 cruise+15 7 x 100 cruise+ 10 9 x 50 cruise + 5 300 swim down
Monday, August 29, 2022
10 minute warm up 12 x 50 Build in groups of 3 2 Rounds: 250 straight. On cruise +15 200, 10 sec, 50 on cruise + 25 150, 10 sec, 50, 10 sec, 50 on cruise+ 35 100, 10sec, 50, 10 sec 50, 10sec, 50 on cruise +45 300 swim down
Saturday August 27, 2022
10 minute warm up 8 x 75 alternate free and fly/back/breast. 2 swim, 2 kick, 2 drill, 2 swim 3 rounds: 100 free and 200 IM/stroke 3 rounds: 100 free and 100 IM/stroke optional: 6 x 50 kick 6x 50 stroke and free
Wednesday, August 24, 2022
One last post from Chris. With Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/25 swim evens: 50 single arm drill/25 swim 6×50 odds: kick, build evens: rhythm drill 4×50 swim build on cruise+10 sec (800/1400) main set: 3×100 swim on cruise+10 sec, descend 1-3 1×1000 swim on the odd… Read More ›
Wednesday, August 17, 2022
Focusing on the middle of the swim, with Chris, Misa, and Kate warm up: 600 choice (600/600) drill set: 4×75 (25 windshield wiper scull/25 rhythm drill/25 swim) 4×50 kick, descend 1-4 8×25 swim, build. Choice of strokes (700/1300) main set: 3×500 with 1 minute rest between each #1 200 moderate/100 focus/200 moderate #2 150 moderate/200… Read More ›
Monday August 22, 2022
10 minute warmup 6×100 2 rounds of: #1 50 kick/50 swim . #2 50 drill/50 swim, #3 50 nonfree/50 free 3×700 on cruise+30 seconds: #1. Break at each 50 for 5 sec, #2. Break at each 100 for 10 sec. #3. Break at 150 for 15 seconds #4. Straight through. #5. Break at the 150… Read More ›
Monday August 15, 2022
10 minute warmup 6 x 75 Odds kick/drill/swim by 25, Evens build 6 x 50 Odds short axis drill, Evens long axis drill Main set: 400, 350, 300, 250, 200, 150, 100, 50 cruise interval on the ’00s, recovery +15-20 on the ’50s 200 swim down
Saturday August 13, 2022
10 minute warm-up 300 Every 3rd length nonfree 3×100 swim/kick/drill/swim: 1. Breast 2. Back 3. Fly Main set is a ladder alternating free and IM/stroke: 100/100, 200/200, 300/300, 200/200, 100/100. Total 1800. 10 to 15 sec rest after each
Wednesday, August 10, 2022
More on that whole stroke balance and symmetry thing with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 3×100 (50 single arm or rhythm drill/50 swim) 3×50 kick, descend 1-3 6×25 swim build odds free, evens nonfree (600/1200) main set: 3 rounds of: 1×100 rd 1: breathe only to your left side… Read More ›
Wednesday, August 3, 2022
Applying a 6-beat kick lesson, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm evens: drill is rhythm drill 4×50 kick, descend 1-4 4×25 swim build (600/1200) main set: 1×400, every 4th length use a 6 beat kick 1×200, breathing 25 left/25 right… Read More ›
Wednesday, July 27, 2022
A (nicer than) old school descend, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 single arm drill evens: 50 rhythm drill/50 swim 4×50 on cruise+10 sec (25 breathing to the left/25 breathing to the right) (600/1200) main set: 4×400, descend 1-4 #1 on cruise #2 on cruise+15… Read More ›
Monday, August 8, 2022
10 minute warm up 6×100: 2 drill, 2 moderate, 2 build. Odds free, evens nonfree 14×150 rotate through intervals of cruise, +5 sec, +10 sec 300 swim down
Monday July 25, 2022
10 minute warmup 8 x 75 odds swim, evens kick/drill/swim 6 x 300 descend in 2 groups of 3. 20-30 seconds rest after each one 6 x 50 swim down
Saturday, July 23, 2022
A bottoms up or top down layered cake of stroke work, with Chris and Liz warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim), one each stroke drill for Fly, Back and Free is either single arm or rhythm drill drill for Breast is 2 streamline kicks/1 pull 4×50 kick, build, one… Read More ›
Wednesday, July 20, 2022
Setting the technique bar high, and then holding it on cruise interval, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 single arm drill evens: 50 rhythm drill/50 swim 4×50 on cruise+10 sec (25 breathing left side/25 breathing right side) (600/1200) main set: 1×200, perfect technique, with 30… Read More ›
Tuesday, July 19, 2022
Doubling up parts of your IMs, with Chris and Liz warm up: 600 choice (600/600) drill set: 4×50 free on cruise+10 sec, descend 1-4 4×50 kick, build, one each stroke 4×75 (50 drill/25 swim), one each stroke For Fly, Back and Free, drill is choice of single arm or rhythm drill For Breast, drill is… Read More ›
Friday July 22, 2022
10 minute warmup 8×75 odds free, evens stroke mix 10×150 build by 50. 30 seconds rest after each. Lat 50 should be strong. 10×50 either: odds nonfree, evens free; or kick. 10×25 fast/easy
Monday July 18, 2022
10 minute warmup 8×75 kick, drill, swim. odds Free; evens stroke 8×200 Descend in groups of 4. Take 30 seconds rest after each one. 8×50 4 kick, 4 swim down
Wednesday, July 13, 2022
Manually setting up a negative split, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 (50 kick/50 drill) odds: drill is single arm drill evens: drill is rhythm drill 4×50 swim on cruise+10 sec (25 breathing to the left/25 breathing to the right) (600/1200) main set: 2 rounds of: 1×300 moderate… Read More ›
Tuesday, July 12, 2022
Backwards descending your favorite stroke, with Chris and Liz warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim), one each stroke For Fly, Back and Free, drill is single arm drill. For Breast, drill is 2 streamlined kicks/1 pull 4×50 kick, build, one each stroke 4×25 swim, build, one each stroke (600/1200) main… Read More ›
Wednesday, July 6, 2022
Breathing on different sides, working on stroke balance, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill 4×50 kick, descend 1-4 4×25 swim, build (600/1200) main set: 3 rounds of : 1×200 on cruise+20 sec round 1:… Read More ›
Friday July 15, 2022
10 minute warmup 4×150 #1 swim, #2 kick, #3 drill, #4 swim 10x 100 FAST on 3 minutes. Use the extra time to swim down 8×50 alternate stroke and free
Monday, July 11, 2022
10 minute warmup 15×50 rotating kick/drill/swim 12×100 descend in groups of 3: 3 easy, 3 moderate, 3 strong, 3 hard 12×75 4 rounds of easy, medium, fast
Saturday July 9, 2022
10 minute warmup 2×300 every 3rd length kick on the first; non-free on the second 6 to 8 x 200: Alternate IM and free 8×50 alternate stroke and free
Monday, July 4, 2022
10 minute warmup 7×100 odds are 50 stroke/50free; evens are 50 kick/50 swim 12×150 odds: take 10 seconds rest at the 75. Evensare continuous. 20 seconds rest after each. 8×50 ascend. 2 sprint, 2 strong, 2 moderate, 2 easy
Wednesday, June 29, 2022
Varying pace with Chris and Al warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill 4×50 kick, descend 1-4 4×25 swim, build (600/1200) main set: 3×500 with 1 minute rest between each #1 100 moderate/100 uptempo/100 moderate/100 uptempo/100 moderate #2 50 moderate/50… Read More ›
Monday, June 27, 2022
10 minute warmup 8×75 odds free, evens stroke 12×125 done as 3 rounds of 3 moderate with 15 sec rest after each and 1 up-tempo with 30 sec rest 12×50 done as 3 rounds of 3 moderate with 15 sec rest after each and 1 up-tempo with 30 sec rest
Wednesday, June 22, 2022
10 minute swim 10×75 odds: kick swim swim; evens: drill swim swim 10×125 Build the last 50 of each 10x75sprimt the last 25 of each swim down
Monday, June 19, 2022
10 Minute warmup 6×100 #1 & 4: 50 kick, 50 Swim; #2&5: 50 drill, 50 swim; #3&6: 50 Build, 50 Swim 3 Rounds: 300, 200, 100 on cruise+15 or +20. Take 5 sec after each 100, 30 seconds after each round. 300 swim down
Wednesday, June 15, 2022
A hot water pyramid with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 single arm drill/25 swim evens: 50 rhythm drill/25 swim 4×50 kick, descend 1-4 4×25 swim, build (600/1200) main set: The water temperature was very high today, so we are backing off the intensity level a bit… Read More ›
Wednesday, June 8, 2022
Simulating an open water mile race, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 swim evens: 50 single arm drill/50 swim 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: We break the open water race into 3 pieces–the start (fast and then settling into a… Read More ›
Monday, June 13, 2022
warm water 10 minute warm up 12×50: 4 drill, 4 kick, 4 swim 2 Rounds: 200, 175, 150, 125, 100, 75, 50, 25. Last 25 of each should be fast or backstroke. Take 30 seconds rest after each one. 300 swim down
Saturday, June 4, 2022
Working turns and finishes with Chris and Kate warm up: 600 choice (600/600) drill set: 4×125 in reverse IM order (50 kick/50 drill/25 swim) Drill for Fly, Back and Free: Single Arm drill. Focus on setting the high elbow catch. Drill for Breast: 1 pull/2 kicks. Focus on pressing into the streamline out front. (500/1100)… Read More ›
Monday, June 6, 2022
10 minute warm-up 300 every 4th nonfree; 250 alternate swim and kick by 50 200 moderate 25, build 25 6×250 Descend 1-3 and 4-6 6×100 Descend 1-3 and 4-6 300 swim down
Wednesday, June 1, 2022
Simulating an open water race, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 single arm drill/50 rhythm drill evens: 50 kick/50 swim max DPS 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: This set is meant to emulate the 3 portions of an open water race–the… Read More ›
Saturday, May 28, 2022
10 minute warmup 4×200 #1: All free, #2 Non-free every 3rd length, #3 Non-free every other length, #4 IM or non-free 6 rounds: 150 free + 100 IM Take 10-15 seconds rest after each one 6 rounds: 50 free moderate + 25 sprint
Wednesday, May 25, 2022
Pool temperature was too warm for a distance workout, so the workout was modified 10 minute stretch 6×100: evens free, odds stroke/IM Distance set: 600-500-400-300-200-100 with 15 seconds rest at the 1/2 way of each and 30 seconds between them Modified workout: 5×100, 4×100, 3×100, 2×100, 1×100; 10-15 seconds rest after each 100; 30 seconds… Read More ›
Monday, May 23, 2022
10 Minute Warmup 12×50 in 3 groups of 4. 1st group is Swim, Kick, Drill, Swim. 2nd Group is IM Order. 3rd group is descend. 6 rounds of a 300, 15 seconds rest, 50 up-tempo, 15 seconds rest. In rounds 1 and 4, the 300 is straight. In rounds 2 and 5, the 300 is… Read More ›
Wednesday, May 18, 2022
Determining today’s cruise interval empirically, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 free odds: 50 kick/50 swim evens: 50 single arm drill/50 swim (400/1000) main set: Do one part without any pulling gear or fins. You’re free to use any gear you want on the other part. 1×1000, get… Read More ›
Saturday, May 14, 2022
A return to stroke work, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100, choice of strokes odds: 50 kick/50 swim evens: 50 drill/50 swim 4×50 swim (25 nonfree/25 nonfree), max DPS, choice of strokes 4×25 swim, build, choice of strokes (700/1300) main set: 1×200 free on cruise+15 sec, moderate pace, perfect… Read More ›
Monday, May 16, 2022
10 Minute warm-up 4×100 Swim-Kick-Drill-Swim (25 each), 8×50 Odds: short-axis drill (fly/breast), evens: long-axis drill (back/free) 10×200 Descend in groups of 3. 1st 3 on Cruise+15, 2nd 3 on Cruise+10, 3rd 3 on Cruise + 5; Take 15 seconds rest between each group, or a minute after #9, Sprint #10. 300 Swim down