Uncategorized 
Wednesday, August 23, 2023
10 minute warm-up 8 x 75 Odds build; evens: 25 kick, 25 single arm left, 25 single arm right 8 x 50 kick 4 x 400 Up-tempo on 100: 1. First 100, 2. Second 100… Pull ok 4 x 100 descend 1 – 4 swim down
Saturday, August 19, 2023
10 minute warm-up 6 x 100 odds free, evens IM 6 x 75 kick 8 x 125 . double up IM order 2 rounds 10 x 50 free, 10-15 sec rest 10 x 25 fast/easy on + 15
Wednesday August 16, 2023
workout by coach Kate 10 minute warm-up 3 x 200: 1. Kick/swim by 25; 2. Rhythm drill with passive arm in front/ swim; 3. Catch-up/swm by 25 2 x 300 on +10, 3 x 200 on +5, 6 x 100 on cruise 2 x 250 on +5 or 4 x 125 on +5 or 5… Read More ›
Monday, August 14 2023
10 minute warm-up 8 x 50: 2 free, 2 stroke/IM, 2 build, 2 free 8 x 50 kick 4 rounds: 200 on +15, 150 on + 10, 100 on +5, 50 on Cruise, 30 sec rest 300 swim down
Saturday, August 12, 2023
10 minute warm-up 300 kick-drill-swim IM order 2 rounds of 4 x 50 golf (increase efficiency). 1st round free, 2nd non-free 5 x 200 build into favorite stroke. 1. All free 2. 50 stroke 150 free 3. 100 stroke 100 free 4. 150 stroke 50 free . Masters Minute. 5. 200 stroke 50 easy 5… Read More ›
Friday, August 11, 2023
10 minute warm-up 8 x 75 ; 4 Free Build, 4 IM/Stroke 5 x 100 on 3:00 Fast 10 x 50 on 1:30 Fast 300 swim down
Wednesday, August 9, 2023
coach Misa workout 10 minute warm-up 6 x 50: odds fist drill, evens distance per stroke 6 x 50: 2 sets of 3 golf 3 x 100 on +5, establish a cruise pace 3 x 600: or adjust distance 3 x 100 pull, breathe every 3 or 5
Monday, August 7, 2023
10 minute warm-up 12 x 50 3 swim, 3 single arm, 3 bilateral breathing, 3 build 4 x 200: 150 moderate, 10 sec rest, 50 up-tempo on +20-30 8 x 100: 75 moderate, rest 10, 25 sprint on +20-30
Flip Dibner Memorial – August 5th
A celebration of life for Flip Dibner from his wife, Diane Renshaw: Flip was an enthusiastic member of MVM back in the early 2000s during the time he was actively training for triathlons and competitions. He passed away this May from a central nervous system lymphoma. We are having a memorial service and celebration of… Read More ›
wednesday, July 19, 2023
10 minute warm-up 4 x 75 scull, kick, swim 2 x 50 catch-up 100 build 500: 400 up-tempo + 100 cruise, 20 sec rest 400: 300 up-tempo + 100 cruise, 20 sec rest 300: 200 up-tempo +100 cruise, 20 sec rest 400: 100 up-tempo+300 cruise, 20 sec rest 500: all cruise swim down
Monday, July 17, 2023
10 minute warm-up 10 x 75 : Odds Free, Evens Fly/Back/Breast 6 – 8 Rounds: 100-75-50-25, +10,+5,cruise,+15 300 swim down
Saturday, July 15th, 2023
10 minute warm-up 12 x 50 : 4 Free, 4 RIMO, 4 Build choice 8 x 50 kick 5 rounds of 200 + 100 odd rounds: IM + Free even rounds: Free + IM 12 x 25 Fast, Easy
Monday, July 10, 2023
10 minute warm-up 6 x 100 odds: pull or drill, evens: build 3 rounds: . 3 x 100 descend: +15, +10, +5 . 2 x 50 sprint +15 3 rounds: . 3 x 50 descend: + 10, +5, cruise . 2 x 25 sprint+10 8 x 50 kick
Saturday, July 8, 2023
10 minute warm-up 200 Free, 200 reverse IM 8 x 50 kick 10 x 100 Pull 10 x 75 Fly, Back, Breast 10 x 25 Sprint, Easy with 20 seconds rest after each easy.
Tuesday, July 4, 2023
10 minute warm-up 12 x 50 Odds: long axis drill, Evens: short axis drill 12 x 75 Odds: fly/back/breast; Evens: Free 8 x 50 kick 6 x 100 odds stroke, good effort; Evens free 12 x 25 Fast/ Easy
Monday, July 3, 2023
10 minute warm-up 6 x 100: 2 free, 2 kick, 2 stroke/IM 6 rounds: . 150 moderate on Cruise+ 15 . 100 Build on Cruise + 10 . 50 sprint , 30 seconds rest 8 x 50 kick OR 10 x 50 pull
Saturday, July 1, 2023
coach Misa workout 10 minute warm-up 4 x 75 kick-drill-swim 4 x 50 odds long-axis, evens short axis 4 x 25 Build 5 x 100 start all free, build to all stroke . #1 cruise, 2 +5, 3 +10, 4 + 15, 5 +20 2 rounds: round 1 free, round 2 choice . 4 x… Read More ›
Monday, June 26, 2023
10 minute warm-up 8 x 75 kick, drill, swim. Odd drill rhythm, even drill bilateral breathing 8x 150 descend 1-4, 5-8. 4 on Cruise + 10, 4 on Cruise + 5 8 x 75 Odds build on c+10, evens up-tempo on Cruise +5 8 x 50 kick or pull
Monday, June 19, 2023
10 minute warm-up 6 x 100: 2 rhythm drill, 2 catch-up drill, 2 swim 300 moderate+15, 100 uptempo+5 sec 250 moderate+15, 100 uptempo+5 sec 200 moderate+15, 100 uptempo+5sec 150 moderate+15, 100 uptempo+5sec 100 moderate+15, 100 uptempo+5 sec 50 moderate+15, 100 uptempo 300 kick 12 x 25 fast, easy
saturday, June 17, 2023
10 minute warm-up 12 x 50: 4 Reverse IM order, 4 kick, 4 swim 12 Rounds: 100: odd rounds IM, Evens: Free . ___________ 50: odd rounds Free, even rounds: choice 12 x 25 fast/ easy
Wednesday, June 14, 2023
10 minute warm-up 3 x 200 #1 free with extra kick; #2 Reverse IM; #3 Free bilateral breathing 3 Rounds: . 400 on Cruise 20 . 200 negative split on Cruise +15 . 100 uptempo cruise +5 . 50 easy 300 swim down
Monday June 12, 2023
10 minute warm-up 6 x 100: 2 drill rhythm/bilateral breathing, 2 kick choice of stroke, 2 build 6 rounds: 150 on cruise+10, 100 on Cruise+5, 50 on Cruise, 50 easy 3 rounds: 75 build, rest 10 sec, 25 sprint rest 20 sec 300 swim down
Monday, June 5, 2023
10 minute warm-up 8 x 75 Odds: Kick, swim, swim. Evens: Drill swim, swim. Main set: 5 x 100 on Cruise. 2 x 50 easy 4 x 100 on Cruise. 2 x 50 easy 3 x 100 on Cruise. 2 x 50 easy 2 x 100 on Cruise. 2 x 50 easy 1 x 100… Read More ›
Saturday, June 3, 2023
10 minute warm-up 4×75 Kick, Drill, Swim: Reverse IM order 4 x 50 Drill/swim IM order 4 x 25 Build 300 free 3 x 100 IM 2 x 150 Free 4 x 75 IM (Fly, Back, Breast) 3 x 100 Free 6 x 50 Stroke/Free 3x 100 kick or swim down
Friday, June 2, 2023
10 minute warm-up 200 Free, 200 Non-Free/Free 8 x 50 Kick 100 reverse IM 10 x 75 Sprint on 2:00 10 x 25 Sprint on 1:00 300 swim down
Saturday, May 27, 2023
10 minute warm-up 5 x 100 alternate free and IM 5 x 50 Alternate Non-Free & Free 8 x 50 kick 5 x 100 Free. 85% effort +15 5 x 100 IM or Stroke 85% effort +15 5 x 50 Non-Free 95% effort +20 5 x 50 Free 95% effort +20 swim down
Monday, May 22, 2023
10 minute warm-up 12 x 50: 4 swim, 4 drill (rotation and bilateral breathing), 4 kick 5 x 100 reverse IM 7 rounds: 150 moderate on C+20, 100 up-tempo on Cruise 200 swim down
Saturday, May 20, 2023
10 minute warm-up 10 x 75: Odds Free, Evens IM. 2 swim, 2 drill, 2 kick, 2 drill, 2 swim 8 x 50 kick 300 Free, 300 IM 200 Free, 200 IM 100 Free, 100 IM 9 x 50 Every 3rd Sprint
Monday, May 15, 2023
12 x 50 every 4th Non-Free 8 x 150 Cruise + 15, +10, +5, +0 8 x 75 Cruise + 15, +10, +5, +0 8 x 50 or 25, Cruise+15, +10, +5,+0
Saturday, May 13, 2023
10 minute warm-up 4 x 150: 100 Free, 50 stroke 8 x 50 kick 50 easy 4 x 200 Pull: c + 10 8 x 100 IM, descend 1-4, 5-8 300 swim down
Monday, May 8, 2023
10 minute warm-up 3 x 200: #1: swim, #2: 100 rhythm drill/100 swim, #3: 100 catch-up/100 swim 300 on +20, 200 on + 5 300 on + 20, 150 on + 5 300 on +20, 100 on +5 300 on +20, 50 on +5 5 rounds: 75 moderate, rest 10, 25 sprint, rest 15 swim… Read More ›
Saturday, May 6th, 2023
10 minute warm-up 4 x 200 #1 swim, #2 kick/swim, #3 drill/swim, #4 swim. Mix in some Non-Free 300 IM, 100 Free 200 IM, 100 Free 100 IM, 100 Free 6 x 50 kick 12 x 50: odds stroke, evens free 12 x 25: odds fast, evens easy
Monday, May 1, 2023
10 minute warm-up 4 x 200: #1 swim, #2 drill, #3 kick, #4 swim 2 rounds: 300 +15, 100 cruise; 200 +10sec, 100 cruise; 100+ 5sec, 100 cruise.1 minute rest 8 x 50 odds stroke or up-tempo free, evens moderate free
Monday, April 24, 2023
10 minute warm-up 300 odds: rhythm drill, evens: distance per stroke 200 odds free, evens Non-Free 100 IM 275 moderate 75 up-tempo, rest 15 250 moderate 75 up-tempo rest 15 225 moderate 75 up-tempo rest 15 200 moderate 75 up-tempo rest 15 175 moderate 75 up-tempo rest 15 150 moderate 75 up-tempo rest 15 100… Read More ›
Saturday, April 22, 2023
10 minute warm-up 8 x 75, 50 Free+25 stroke. Reverse IM order 4 x 75 kick 3 Rounds: . 150 free . 4 x 25 sprint stroke . 150 fly, Back, Breast . 4 x 25 sprint Free 5 x 100 pull
Thursday, April 20,2023
10 minute warm-up 300 every 3rd length Non-Free 300 kick 3×100 #1 free, #2 IM, #3 stroke 300 IM, 100 Free 300 free, 100 IM 200 IM, 100 Free 200 Free, 100 stroke/IM 100 Stroke/IM, 100 Free 100 Free, 100 Stroke/IM 300 Stroke swim as 100 kick +100 drill+100 swim 16×25 odds fast, evens easy
Saturday, April 15, 2023
10 minute warm-up 6 x 75:. 2 Free, 2 IMish, 2: Long Axis/Short Axis 300 kick 6 x 200 Odds Free, Evens IM 6 x 100 Odds Free, Evens IM/Stroke 300 swim down
Monday, April 10, 2023
10 minute warm-up 3 x 200 #1 Free, #2 Kick, #3 IM 10 x 150 or 100: Descend in groups of 3: +10 sec, +5 sec, cruise 10 x 75 1-3 free, 4-6 fly/bk/br , 7-10 kick or pull swm down
Monday, April 3, 2023
10 minute warm-up 400 Every 4th Non-Free 400 kick 4×150 on Cruise+15 3 x 150 on Cruise+10 2 x 150 on Cruise+5 1 x 150 on Cruise 4 x 50 Alternate free/Non-Free 3 x 50. Fly, Back, Breast 2 x 50 Free 1 x 50 Sprint Swim Down
Monday, March 27, 2023
10 minute warm-up 8 x 50: hands,-up kick in the deep half, swim in the shallow half 3 x 250: cruise+20, cruise+10, cruise 3 x 200 cruise+20, cruise+10, cruise 3 x 150: cruise+20, cruise +10, cruise 3 x 100: cruise+20, cruise+10, cruise 3 x 50 swim down
Saturday, March 25, 2023
10 minute warm-up 8×50: Odds Free, Evens non free 3 rounds: 300 Free, 200 IM, 100 Choice swim down
Monday March 20, 2023
10 minute warm-up 6 x 50 kick 6 x 50 drill. Odds stroke, Evens Free 4-5 x 100 IM on Cruise+20, 30 sec rest 4-5 x 100 Free on Cruise +10, 30 sec rest 4-5 x 100 IM on Cruise+10, 30 sec rest 4-5 x 100 Free on Cruise 200 swim down
Monday, March 13, 2023
10 minute warm-up 8 x 50 odds moderate, evens build 6 x 50 kick 6 x 200: 150 moderate, rest 5, 50 up-tempo 6 x 150: 100 moderate, rest 5, 50 up-tempo 300 swim down
Monday, March 6, 2023
10 minute warm-up 3 x 150 Build 300 kick 100 moderate to loosen up arms 300 Build, 100 up-tempo 250 Build, 100 up-tempo 200 Build, 100 up-tempo 150 Build, 100 up-tempo 100 Build, 100 up-tempo 50 Build, 100 up-tempo 3 x 200: IM, Free, IM Swim Down
Saturday March 4, 2023
10 minute warm-up 10×50 odds stroke, evens free 8 x 50 kick 8 broken 150: 100 IM 5-10 sec rest, 50 Free. Focus on IMs 6 broken 100: 75 moderate choice, 15 sec rest, 25 sprint Swim down
Monday February 27, 2023
10 minute warm-up 12 x 50: 4 swim, 8 alternate kick swim by 50 2 Rounds . 300 moderate+20 100 fast cruise . 200 moderate +20 100 fast cruise . . 100 moderate+20 100 fast cruise 8 x 50 Odds 25 sprint rest 5 sec 25 sprint. Evens easy swim down
Saturday February 25, 2023
10 minute warm-up 12 x 50: 4 free, 4 stroke Down free back, 4 Pull 6 x 50 kick 8 x 125: Odds IM double up on your choice of stroke; evens free 8 x 75 odds stroke, evens fly-back-breast 8 x 25 Fast/ easy swim down
Monday, February 20, 2023
10 minute warm-up 8 x 75 odds free, evens fly-back-breast 4 x 75 kick 2 Rounds: . 300 Moderate . 100 up tempo . 200 Moderate . 100 up tempo . 100 Moderate . 100 up tempo 300 swim down
Saturday February 18, 2023
10 minute warm-up 6 x 100: 100 Free, 100 IM, 2 x 50 Free, 2 x 50 IM, 4 x 25 Free, 4 x 25 IM 8 x 50 Kick Choice 8 x 50 Drill, mix in some stroke 16 x 50 Alternate Stroke and Free 8 x 25 Sprint Kick 8 x 25 Fast/… Read More ›
Monday, February 13, 2023
10 minute warm up 6 x 100 alternate swim and kick by 100 5 rounds . 200 free . 100 IM . 50 sprint 5 x 100 Free ascend fast to slow 300 swim down
Saturday, February 11, 2023
10 minute warm-up 8 x 50: 2 Swim, 4 drill, 2 swim 2 Rounds 4-3-2-1 1: 400 IM, 300 kick, 200 Free, 100 stroke 2: 400 Free, 300 IM, 200 kick, 100 Free 300 swim down
Monday February 6, 2023
10 Minute warm-up 8 x 75 done a 2 rounds: 1. All moderate, 2. 2 moderate 1up-tempo 3. 1 moderate 2 up-tempo 4. All up-tempo 200 moderate, 2x 100 up-tempo 200 moderate, 4 x 50 up-tempo 200 moderate, 8 x 25 up-tempo 200 moderate, 1 x 100 up-tempo 200 moderate, 2 x 50 up-tempo 200… Read More ›
Saturday, February 4, 2023
10 minute warm-up 300 Free: kick-drill-swim by 25; 200 IM, 100 Build 3 rounds of 300, 200, 100 #1 kick. drill,. Kick #2 IM. Free. Choice #3 Free,. 8×25 ,. Choice 300 swim down
Monday, January 30, 2023
10 minute warm-up 6 x 100, 3 Free, 3 Choice: Swim, Drill, Build 4 x 100 Kick 4 x 150 Free, 150 Choice 3 x 75 Free, 75 Choice
Saturday January 28, 2023
10 minute warm-up 300 Free, build the last 100 300 Reverse IM 8 x 50 kick 8 x 50 Free: Evens up-tempo. 10 sec rest 8 x 50 2 of each stroke 8 x 50 Free: Evens up- tempo, 10 sec rest 8 x 50 Odds Stroke, Evens Free 300 swim down
Monday January 23, 2023
10 minute warm-up 4 x 50 swim, 4 x 50 kick, 4 x 50 swim 100 free, 200 IM, 300 free, 300 IM, 200 Free, 100 IM 300 Kick 6 – 10 x 50 Odds Sprint, Evens easy 200 swim down
Saturday, January 21, 2023
10 minute warm-up 4 x 75 kick-drill-swim free 4 x 75 kick-drill-swim stroke or IM order 3 x 100 kick 3 x 200 pull 3 x 200 IM 300 kick 50 warm up the arms 8 x 25 Fast, easy
Monday January 16, 2023
10 minute warm-up 8 x 50 odds long axis drill, evens short axis drill 4 x 50 kick 10 x 100:. 75 Build, 10 seconds rest, 25 sprint (stroke suggested). 10 seconds rest 8x 100: 75 IM or stroke build, 10 seconds rest, 25 sprint free, 10 seconds rest 300 swim down
Saturday January 14, 2023
10 minute warm-up 10 x 50 odds free, evens stroke 300 kick 6 rounds: 150 free, 100 IM 300 kick or pull
Monday January 9, 2023
10 minute warm-up 8 x 75 with some drill. 25 – 50 rhythm on the odds, 25 – 50 catch-up on the evens 300 IM or Free, 200 Free 200 IM or Free, 300 Free 200 IM or Free, 100 Free 100 IM or Free, 200 Free 10x 50 Odds sprint, Evens kick
Saturday January 7, 2023
10 minute warm-up 8 x 75 or 100: 2 swim, 2 kick, 2 drill, 2 swim 300 IM, 300 Free, 200IM, 200 Free, 100 IM, 100 Free. 20 seconds after each. 12 x 50: 2 stroke, 1 Free, 10 sec rest after each Swim down
Monday, January 2, 2023
10 minute warm-up 6 x 100 1:free, 2:free/fly, 3:free, 4:free/back, 5:free, 6:free/breast Alternating moderate (m) and up-tempo (u): . 200 m, 200 u, 200m, 150 u, 200 m, 100 u, 200m, 50 u . 100 m, 100 u, 100m, 75u, 100m, 50 u, 100m, 25u 300 swim down
Saturday December 31, 2022
100 repeats on 1:30
Friday, December 30, 2022
10minute warm-up 12 x 50: 3x free/free, 3x free/breast, 3x free/ back, 3x free/fly 12 x 75 sprint on cruise + 20-30 12 x 50 sprint on cruise + 15-25 12 x 25 sprint on cruise + 10-20 300 kick
Monday, December 26, 2022
10 minute warm-up 3 x 100: 1. Swim 2. Drill 3. Build 3 x 100 kick 4 x 200 descend 1 – 4, 1 minute rest 4 x 150 descend 45 sec rest 4 x 100 descend 30 sec rest 4 x 50 descend 300 swim down
Saturday December 24, 2022
Interval is 1:30 choose a distance or a pattern. 75 repeats.
Thursday, December 22, 2022
10 minute warm-up 4 x 75 Build Free 4 x 75 odds long axis drill, evens shirt axis drill 5-6 Rounds: 200 IM, rest 15 sec, 100 free, rest 10 sec 6 x 25 odds sprint stroke, evens easy free 200 swim down
Monday, December 19, 2022
10 minute warm-up 300 every 3rd length non-free, 300 every 3rd length kick Determime your cruise interval: 5 x 100 on cruise 5 x 200 on cruise + 10 sec 10 x 50 on cruise + 5 sec 300 swim down
Saturday December 17, 2022
200 Free, 4x 50 non-free, 100 free, 4×25 non-free 400 pull, 4 x 100 pull 200 kick, 2 x 100 kick 200 IM, 2 x 100 IM, 8x 25 choice optional: 2 x 50 with 45 sec rest 300 swim down
Friday, December 16
Warmup: 10 minute easy swim/drill on you own Drill Set: Main Set: 2 times through: 50-100 easy after each fast swim 5×100 +5, +10, c, +5, +10
Saturday December 17, 2022
10 minute warm-up 200 free, 4×50 stroke, 100 free, 100 IM Pull: 400 cruise+30, 4x 100 cruise+ 10 kick: 200 moderate, 2 x 100 80-90% IM: 200, rest 20, 2 x 100 rest 15 after each 8 x 25 sprint choice 300 swim down
Monday, December 12, 2022
10 minute warm-up 3 x 200: 1. Swim, 2. Kick, Drill 3. Build 300 Moderate, 200 up tempo, 200 moderate, 200 up tempo, 100 moderate, 100 up tempo, 1 minute rest 300 moderate, 100 up tempo, 200 moderate, 100 up tempo, 100 moderate, 100 up tempo 300 swim down
Saturdaber 10, 2022
10 minute warm-up 8 x 75: 2 Free, 2 IM, 2 kick, 2 IM 400 Free Pull 4 x 100 IM 300 Free 3 x 100 IM 200 Free 200 IM 100 Free 100 IM 300 kick or swim-down
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
Monday, May 9, 2020
10 Minute warmup 10×75 Odds free, evens IM 10×150: Odds straight through, Evens take 10 seconds break at the 75 10×50: Descend in groups of 3. Take a minute after #9 and sprint the last one. 10×25 Ascend
Sunday, May 8, 2022
Distance workout 10 minute warm up 3 x 200. #1 Drill/Swim by 50, #2 Kick/Swim by 50, #3 Build/Swim by 50 3 x 600 to 800 yards. #1 Straight through, #2 15 second break at the middle, #3 10 second break at each 200. Swim down
Monday, May 2, 2022
10 Minute warm-up 6×100 in pairs: 1 Free, 1 IM. First 2 are swim, Second 2 are drill, Third 2 are Swim 10×200 Descend in groups of 3. First 3 on Cruise + 10. Second 3 on Cruise + 15, Third 3 on Cruise + 20. Work the last one. 6×50 Ascend
Wednesday, April 20, 2022
Push and relax (although there’s less relaxation as we go through the set) with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 choice of drill evens: swim, build each 25 from moderate to fast 100 swim max DPS (500/1100) main set: 1×200 on cruise 1×400 on cruise+30 sec 1×200… Read More ›
Sunday, April 17, 2022
Modeling an open water swim, with Chris and Kate warm up: 4×100 (25 kick/50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill (400/1000) main set: 3×600, with 1 minute rest between each one #1. 100 fast–200 uptempo–300 moderate. 10 sec rest between each accelerate away from the start and ease… Read More ›
Saturday, April 16, 2022
Nonfree focus, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 (25 kick/50 drill) one each stroke 4×75 (25 drill/50 swim) one each stroke. Pick a different drill this time (600/1200) main set: 1×200 free on cruise+10 sec, moderate pace, perfect technique 2×200 nonfree on cruise+40 sec, descend 1-2 same stroke or… Read More ›
Wednesday, April 13, 2022
Backwards descend, 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, descend 1-4 (600/1200) main set: 2×800, with 1 minute rest between #1. straight, even pace #2. broken as 4×200 as… Read More ›
Wednesday, March 23, 2022
Set a pace and then build it up, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 3×50 on cruise+10 sec, max DPS 2×100 drill (50 single arm drill/50 rhythm drill) 3×50 kick, descend 1-3 4×50 on cruise+10 sec, descend 1-4 (700/1300) main set: 3×500 with 1 minute rest between each #1…. Read More ›
Monday, April 18, 2022
Warm-up: 10 minute swim Drill/Warm-up: 12×50 done as 3 rounds of 4. 1st round on cruise+15, 2nd round on cruise+10, 3rd round on cruise + 5 Main set: 2 Rounds of 400, 300, 200 Focus on negative splitting each one. Choose an interval that gives about 20 seconds rest after each interval. Swim Down: 200… Read More ›
Monday, April 11, 2022
Warm-up: 10 minutes swim Drill: 4 rounds: 100 Free followed by 50. By rounds, the 50 is: 1) kick, 2) Drill, 3) Swim, 4) Build Main: 3 rounds: 300, 200, 100 with 15 seconds rest between each interval. The pace should be getting faster as the distance gets shorter Swim-down: 4 x 100. Start moderate,… Read More ›
Monday, April 4, 2022
Warm-up: 10 minutes swim Drill: 3×100 Kick-drill-drill-swim, 4×75 Descend Main: 6×200 negative split. 10 seconds rest between intervals Main: 8×100 Descend 1-4, 5-8 with 5 seconds rest between intervals. Swim-down: 300
Wednesday, March 30, 2022
Working the second half with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 (50 single arm drill/25 rhythm drill) 4×50 kick build 4×25 swim, descend 1-4 (600/1200) main set: 1×100 (50 moderate/50 uptempo) 1×300 (150 moderate/150 uptempo) 1×500 (250 moderate/250 uptempo) 1×700 (350 moderate/350 uptempo) 30 sec rest between each swim… Read More ›
Saturday, April 9, 2022
Focusing on Strokes with Chris and Liz warm up: 600 choice (600/600) drill set: Build up and tear down a reverse 100 IM First 100: swim on the way down, kick on the way back. Add on to the end. 1×25 free 1×50 (25 free kick/25 breast swim) 1×75 (25 kick free/25 breast swim/25 kick… Read More ›
Monday, March 28, 2022
Warm-up: 10 minutes Drill: 8×75, odds free, evens IM/Stroke Main: 2×300, 2×250, 2×200, 2×150, 2×100: 2nd faster than the first; Cruise +10
Wednesday, March 23, 2022
Working from the inside out, with Chris, Misa and Kate warm up 600 choice (600/600) drill set: 2×150 (50 single arm drill/50 2-stroke rhythm drill/50 swim max DPS) 2×75 kick (25 easy/25 medium/25 fast) 3×50 swim on cruise+10 sec, descend 1-3 (600/1200) main set: 3×600 with 1 minute rest between each #1. 250 moderate/100 uptempo/250… Read More ›
Monday, March 21, 2022
Warm-up: 10 minute swim Drill Set: 12×50 in sets of 4: Kick, Swim, Drill, Swim Main Set, Part 1: Take 5 seconds rest at the 1/2 way point in each distance. Take 10-15 seconds rest after each distance: 400, 300, 200 Main Set, Part 1: Take 10 seconds rest at the 1/2 way point in… Read More ›
Wednesday, March 16, 2022
Picking up the second half with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 3×150 #1. 75 kick/50 drill/25 swim #2. 50 kick/25 drill/75 swim #3. 25 kick/75 drill/50 swim If you know programming, this is a bubble sort/shift right. Why? Because engaging your brain bright and early in the morning when… Read More ›
Saturday, March 19, 2022
10 Minute Warm-up Drill: 300 Every 3rd length should be kick; 200 Every 2nd length should be stroke; 100IM Main: 6 rounds: 200 Every 4th length is stroke, 100IM Take 10-20 seconds between each. Swim-Down 300
Monday, March 14, 2022
10 Minute warmup Drill: 6×100: 2 Drill, 2 kick, 2 swim 5-7 rounds of 200 Moderate, 5 seconds rest, 50 up-tempo; 15-20 seconds rest 300 Swim Down
Wednesday, March 9, 2022
Slipping in and out of USRPT, with something new with Chris, Misa, and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/25 swim evens: 50 Rhythm Drill/25 swim 4×50 swim (25 breathe to the right/25 breathe to the left) 2 minute Zen Float passively float on your back, minimizing any motion. Balance… Read More ›
Monday, March 7, 2022
All distances in meters; 10 Minute Warmup; 8×75 Odds Free, Evens stroke; Kick-Drill-Swim by 25; 8×150 done as 125 moderate, 5 seconds rest, 25 up-tempo; 10-15 seconds rest; 8×75 done as 50 moderate, 5 seconds rest, 25 up-tempo; 10-15 seconds rest; 300 Swim Down
Friday, March 4th, 2022
Warm-up:3×100 (Drill/Kick/Swim)3×50 Kick/Swim3×50 Drill/Swim Main Set: 3-4 rounds2×100 -550 EZ50 FAST200 EZ
Monday, February 28, 2022
Warm-up: 10 Minute swim; Drill: 6×100: #1 Kick, #2 Drill, #3 Swim, #4 Scull, #5 Drill, #6 Swim. Work on rotation/alternate side breathing during the drills. Main: 4-6 rounds: 200 moderate, 5 seconds rest, 100 up-tempo, 10 seconds rest. Take more rest if needed Swim-down: 300 Easy
Saturday, February 26, 2022
Warm up: 10 Minutes; Drill: 6×100 Odds Free, Evens IM or stroke; #3 and #4 should be kick Main Set: 8×200 Odds IM or stroke, Evens Free Warm-down 300
Wednesday, February 16, 2022
Going faster with more rest built into the swims, 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 rhythm drill 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: 4×400, with 1 minute rest between each #1. straight swim, even pace… Read More ›
Monday, February 21, 2022 Workout
10 Minute Warm-up; 12×50 done as 3 sets of 50s: Kick, Swim, Drill, Swim; 4×250 Up-tempo on the last 100 of each one. This is a good set for pulling. 6×125 Up-tempo on the last 50 of each one. 300 Warm-down;
Saturday, February 18, 2022 Workout
10 Minute Warmup; Drill: 100 Free Drill; 200 IM Drill, 100 Free Swim, 200 IM Swim Main: 10×150: Odds are Stroke or IM, Evens are Free Swim Down: 300 Pull
Wednesday, February 9, 2022
Holding pace when things get tougher, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/25 swim evens: 50 drill/25 swim (pick a drill that hits something you need to work on) 4×50 swim max DPS (25 nonfree/25 free) 4×25 swim build (600/1200) main set: 1×1650 broken into 11×150… Read More ›
Wednesday, February 2, 2022
Spike and coast, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 swim evens: 50 drill/50 swim 4×50 (25 nonfree/25 free), build each 25 (600/1200) main set: 1×800 broken as: 1×50 uptempo 1×300 max DPS 1×50 uptempo 1×200 max DPS 1×50 uptempo 1×100 max DPS 1×50 uptempo rest 10… Read More ›
Tuesday, February 1st, 2022
Happy Chinese New Year! Stroke workout with coach Flo Warm-up300 every 3rd non free4×50 (25 stroke/25 free)4×25 stroke Main set – 2 rounds. Stick to one stroke for each round3×150 (50K/50D/50S)3×100 (100IM/100Free/100IM)6×25 odds fast stroke/evens free
Friday, January 28th, 2022
Speed workout with coach Flo Warm-up2x (50K/50D/50S)100K/100D/100S MainSet6×50 +54×100 +10200 easy2 rounds:100K/100D50 Fast (super sonic speed)/50 Easy
Monday, January 31, 2022
10 Minute warmup Drill part 1: 4×75 Kick-Drill-Swim by 25 Drill part 2: 3×100 Build Main: 2×250 Negative split on Cruise + 10, 50 Sprint or easy on +30 2×200 Descend on Cruise + 10, 50 Sprint or easy on +30 2×150 Descend on Cruise + 10, 50 Sprint or easy on +30 2×100 Descend… Read More ›
Wednesday, January 26, 2022
Stretching out and holding pace with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/25 swim evens: 50 drill/25 swim 4×50 max DPS odds: free evens: nonfree 4×25 swim build choice of strokes (600/1200) main set: 1×200 on cruise+10 sec 1×500 on cruise 1×200 on cruise+10 sec 1×500 on cruise… Read More ›
Tuesday, January 25, 2022
IM/Stroke workout with coach Flo Warmup4×50 Kick/Drill by 254×50 Drill/Swim by 25 Main Set8×25 Kick IM order150 free6×50 Drill IM order150 free4×75 Swim IM order (75 fly/75 back…)150 free2×100 IM good effort150 free200 IM
Monday January 24, 2022
10 minute warmup 6×75 Breathe every 3rd, 5th, 7th by 25 or 3-5-5 6×25 Build Main Set: 6×200 negative split on Cruise + 10 6×100 Odds up-tempo on +5, Evens even-tempo on +10 Swim Down: 6×50 Ascend: Cruise, +5, +10, +15, +15, +15, +15
Saturday, January 22, 2022
An opportunity to focus on your favorite stroke, with Chris and Misa warm up: 600 choice (600/600) drill set: 4×75 rotating IM (50 kick/25 drill) 4×75 rotating IM (50 drill/25 swim) 4×75 rotating IM (75 swim, 2nd length uptempo) (900/1500) main set: 1×100 moderate free on cruise+10 sec 4×50 favorite nonfree on cruise+20 sec, descend… Read More ›
Wednesday, January 19, 2022
Going slower to go faster, with Chris 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 6×50 swim on cruise+10 sec, descend 1-3, 4-6 (600/1200) main set: 4×100 on cruise, hold steady pace 1×400 at that pace or better 1-2… Read More ›
Monday, Jan 17, 2022
Warm-up: 8×75, Odds Free, Evens IM or Stroke Part 1 of the main set: 10 x 125 Keep the last 50 of each one up-tempo, on Cruise + 10 seconds Masters Minute Rest or 50 Swim Part 2 of the main set: 10 x 75s Work the last 25. Optionally do stroke on the last… Read More ›
Thursday, January 13, 2022
Coach Flo Warm-up4×75 Drill4×75 Kick Main Set4×25 IM200 Free4×50 IM200 Free4×75 IM (rotating IM)200 Free4×100 IM200 Free
Wednesday, January 12, 2022
Distance while paying attention, with Chris 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 2 stroke rhythm drill 4×50 kick, build 4×50 swim on cruise+10 sec, descend 1-4 (700/1300) main set: 2×800, with 1 minute rest between #1 with no gear…. Read More ›
Saturday, January 8, 2022
Stroke Focus, with Chris and Misa warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim) odds nonfree, evens choice (400/1000) main set: 1×500 max DPS, every 5th length nonfree 1×200 nonfree on cruise+40 sec 1×400 max DPS, every cruise+30 sec 2×100 nonfree on cruise+30 sec, descend 1-2 1×300 max DPS, every 3rd… Read More ›
Friday January 7th 2022
Speed workout with FloWarm-up4×75 K/D/S4×50 D4×25 Build Main Set4×75 Easy/Good effort/Easy +304×50 Good effort/Easy +304×25 Fast/Easy/Easy/Fast +204×100 (50K/50D)4 rounds:50 Descend 1 to 4100 Easy
Last 5 workouts of 2021 with Coach Flo
IM w/o (Tuesdays)One stroke at a time (2 choices)300 every 3rd length non free4 rounds100 Kick25 fast/25 easy100 Drill25 fast/25 easy100 IM +20100 Free +30 300 every 3rd length non free4 rounds2x50K2x50D50 perfect stroke100 IM4×25 stroke fast50 Free Build to 100/200 IM4×75 K/D/S4×50 (25IM/25 Free)4×25 IM300 Free4×75 K IMO200 Free4×50 Drill IMO100 Free4×25 Swim IMO200… Read More ›
Wednesday, December 15, 2021
Negative splitting your negative splits, with Chris and Kate warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length nonfree 4×50 kick, build 4×25 swimming with your hands in a fist focus on forearm catch and high elbows throughout the pull 4×50 on cruise+10 sec, descend 1-4 (800/1400) main set: 4×400, with 1… Read More ›
Saturday, December 11, 2021
Stroke transitions–turn, turn, turn, with Chris and Liz warm up: 600 choice (600/600) first set: 8×100 free use this set to get thoroughly warmed up #1-2 on cruise+15 sec #3-4 on cruise+10 sec #5-6 on cruise+5 sec #7-8 on cruise (800/1400) second set: Get your legs warmed up 12×75 rotating IM with 15 sec rest… Read More ›
Wednesday, December 8, 2021
Focus on technique then build on it, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm evens: drill is 2 stroke rhythm drill 4×25 kick, build 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: 6 rounds of: 1×200, moderate pace with PERFECT… Read More ›
Saturday, December 4, 2021
Perchance to focus on your favorite nonfree stroke, with Chris and Kate warm up: 600 choice (600/600) drill set: 4 rounds of 3×50, one round each stroke in each round: #1. kick #2. drill (if you need a suggestion, ask your coach) #3. swim max DPS (600/1200) main set: 8×200 (sort of) #1. moderate free… Read More ›
Wednesday, December 1, 2021
Working pace with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 #1. 50 single arm drill/25 2-stroke rhythm drill #2. 25 2-stroke rhythm drill/50 single arm drill #3. 25 2-stroke rhythm drill/50 swim max DPS #4. 75 swim max DPS nonfree 4×75 #1. 75 kick #2. 50 kick/25 swim build #3. 25… Read More ›
MVM News – December 3rd 2021
Hi MVM Team, Update on practice cancellation today: I hope you all received an email or text that practice was cancelled this morning due to an equipment failure in the mechanical room. At some point during the night the ‘No Flow’ alarm was activated. When there is no flow then everything in the pump room… Read More ›
Wednesday, November 17, 2021
Time and distance, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim), choice of drills 4×50 swim (25 breathing to the left side/25 breathing to the right) (600/1200) main set: 1×10 minute timed swim. How far can you go in 10 minutes? 1 minute rest 1×20 minute timed… Read More ›
Wednesday, November 10, 2021
What’s your most efficient way to train for distance races, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 single arm drill/50 2-stroke rhythm drill evens: 50 kick/50 swim max DPS 4×50 on cruise+10 sec (25 breathing to the right/25 breathing to the left) Focus on left side/right side stroke… Read More ›
Saturday, November 6, 2021
Saturday’s alright for stroke focus, with Chris and Misa warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim), one each stroke 4×50 kick build, choice of strokes 4×25 swim build, choice of strokes (600/1200) main set: 2×200 on cruise+30 sec #1 moderate free with perfect technique #2 choice of nonfree 3×150 on cruise+30… Read More ›
Wednesday, November 3, 2021
Don’t blow it at the start, with Chris 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 2 stroke rhythm drill 4×50 kick build 4×25 swim, build (600/1200) main set: 1×400 moderate, with 20 sec rest 2×300 with 20 sec rest #1… Read More ›
Wednesday, October 27, 2021
Shortening the run up to a pace swim, with Chris and Kate warm up: 600 choice (600/600) drill set: 2×75 (50 single arm drill/25 swim) 3×50 kick, descend 1-3 2×75 (50 2-stroke rhythm drill/25 swim) 6×25 swim, build (600/1200) main set: 4×50 on cruise+10 sec, descend 1-4 1×300 on cruise+20 sec, at pace of last… Read More ›
Sunday, October 24, 2021
Hurricane swimming with Tina and Chris (sorry, no whiteboard today) warm up: 600 choice (600/600) drill set: 1x reverse 400 IM (50 drill/50 swim) (400/1000) main set: 4×150 (25 nonfree/25 fast free/100 efficient max DPS free) 3×250 (50 nonfree/25 fast free/175 efficient max DPS free) 2×350 (75 nonfree/25 fast free/250 efficient max DPS free) 1×450… Read More ›
Saturday, October 23, 2021
Crazy Eights with Chris and Misa warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim), one each stroke 4×50 kick build, choice of strokes 4×25 swim build, choice of strokes (600/1200) main set: 1×100 free, max DPS, perfect technique 8×75 nonfree on your 100 cruise (+10 sec if you need it) If you… Read More ›
Wednesday, October 20, 2021
Applying a template to 800s, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 single arm drill/50 2-stroke rhythm drill evens: 50 kick/50 swim max DPS 4×50 swim Golf on cruise+10 sec (600/1200) main set: 2×800 #1 broken 400-rest 10 sec-200-rest 10 sec-100-rest 10 sec-50-rest 10 sec-50 Pick up your… Read More ›
Saturday, October 9, 2021
Saturday stroke choices, with Chris and Misa warm up: 600 choice (600/600) drill set: 300 swim, every 3rd length choice of nonfree stroke 4×75 (25 kick/25 drill/25 swim) One each stroke, choice of drills (600/1200) main set: 4×200 on cruise+40 sec 5×100 on cruise+30 sec 6×50 on cruise+20 sec No breaks between rounds. Within each… Read More ›
Wednesday, October 6, 2021
Shifting gear (literally), with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 single arm drill evens: 50 kick/50 2-stroke rhythm drill 4×25 swim odds: breathe to the left side evens: breathe to the right side 4×25 swim, build (600/1200) main set: 4×400, with 1 minute rest between each one…. Read More ›
Sunday, October 2, 2021
Crazy 8s (well, not really. Just strong second halves) with Chris and Tina warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 single arm drill evens: 50 2-stroke rhythm drill/50 swim max DPS 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: 2×800, with 1 minute rest between #1 broken as 300-rest… Read More ›
Friday, October 1, 2021
Speed work with Chris and Griff warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim max DPS) 4×50 kick, build 4×25 swim build choice of strokes and drills. Ask your coach for suggestions. (600/1200) main set: 6×75 on cruise+30 sec #1, #4 moderate pace #2, #5 build the 75 by 25s #3, #6… Read More ›
Wednesday, September 15, 2021
Quarters and supercruise, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×125 (50 kick/50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill (500/1100) main set 1×1000, broken for 15-20 sec at the 250s #1 250 is moderate #2 250 is uptempo #3 250 is push the pace… Read More ›
Sunday, September 12, 2021
Leaning into some volume, with Chris and Tina warm up: 600 choice (600/600) drill set: 2×300 #1. every 3rd length kick #2. every 3rd length nonfree (600/1200) main set: 1×200 on cruise 1×150 on cruise+5 sec 1×100 on cruise+10 sec 1×50 on cruise+15 sec, and straight into: 1×1000, holding that steady pace (1500/2700) last set:… Read More ›
Saturday, September 11, 2021
Build your own nonfree agenda, with Chris and Misa warm up: 600 choice (600/600) drill set: 4×125 (50 kick/50 drill/25 swim), one each stroke Suggested drills: Fly: 3-2-1 Countdown drill Back: Single arm/lat grab drill Breast: Breaststroke pull with either dolphin kick or flutter kick Free: 2 stroke rhythm drill (500/1100) main set: 1×300 free… Read More ›
Wednesday, September 8, 2021
Setting a pace and holding it, with Chris and Kate warm up: 600 choice (600/600) drill set: 8×75 odds: 50 kick/25 swim evens: 50 rhythm drill/25 swim (600/1200) main set: 1×600 on cruise+15 sec, steady pace 5×100 on cruise, hold same pace on all, and right into: 1×400, holding pace from the 100s or better…. Read More ›
Saturday, 9/4/2021
Put away the hammer (mostly) and focus on technique, with Chris and Liz warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim), one each stroke drills: Fly: single arm, rhythm, or 3-2-1 countdown drill back: single arm or rhythm breast: use butterfly kick or flutter kick free: single arm or rhythm drill 1×100… Read More ›
Wednesday, 9/1/2021
A sneaky build up of pace, with Chris 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: 1×800, get time 1×400, get time. Goal time is less than half of your 800 time… Read More ›
Monday, August 30, 2021
Building and sustaining cruise pace, with Chris and Tina warm up: 600 choice (600/600) drill set: 8×75 odds: 50 kick/25 swim max DPS evens: swim–25 breathing to the left/25 breathing to the right/25 breathing bilaterally (600/1200) main set: 1×200 on cruise 1×150 on cruise+5 sec 1×100 on cruise+10 sec 1×50 on cruise+15 sec (easy/recovery) 1×200… Read More ›
Wednesday, August 25, 2021
It’s all connected! Building pace with Chris and Kate warm up: 600 choice (600/600) drill set: 4×150 odds: 50 kick/50 single arm drill/50 2-stroke rhythm drill evens: swim–25 breathing to the left/25 breathe to the right/50 breathing every 3rd stroke/50 breathing 2 left-2 right (600/1200) main set: 2×400 on cruise+15-30 sec, descend 1-2 2×300 on… Read More ›
Wednesday, August 18, 2021
Stretching out into a solid pace, with Chris and Kate warm up: 600 choice (600/600) drill set: 6×100 odds: 50 kick/50 single arm drill evens: 50 rhythm drill/50 swim (600/1200) main set: 3×600 #1 straight–max DPS, set your breathing pattern and stroke rhythm, and start working your walls #2 broken as: 1×200 on cruise+10 sec,… Read More ›
Saturday, August 14, 2021
The long and short of nonfree, with Chris and Griff warm up: 600 choice (600/600) drill set: 3×50 free on cruise+10 sec, descend 1-3 4×75 (25 kick/50 drill) drills for fly, back, free: single arm or 2-stroke rhythm drill drill for breast: breaststroke with flutter kick or alternating fly kick and breast kick 6×25 Build… Read More ›
Sunday, August 8, 2021
L. S. D. playing with breathing rhythm, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 (25 kick/50 drill) odds: Drill is single arm drill evens: drill is 2-stroke rhythm drill 4×50 on cruise+10 sec odds: 25 breathe to the left/25 breathe to the right evens: breathing 2 strokes left/2 strokes right… Read More ›
Saturday, August 7, 2021
A longer stroke set with flexibility, with Chris and Liz warm up: 600 choice (600/600) drill set: 4×75 (50 kick/25 swim), choice of strokes 4×50 drill, one each stroke suggested drills: 2-stroke rhythm for fly, back and free, alternate dolphin kick and breast kick on breaststroke 4×25 swim, build. One each stroke (600/1200) main set:… Read More ›
Wednesday, August 4, 2021
Drop into a pace and hold it, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim) drill on the odds: single arm drill drill on the evens: 3-stroke rhythm drill 4×50 on cruise+10 sec, descend 1-4 (600/1200) main set: 2×200 on cruise+5 sec, descend 1-2 1×400 at the… Read More ›
Monday, August 2, 2021
Descend and sustain, with Chris and Tina warm up: 600 choice (600/600) drill set: 8×75 odds: 50 kick/25 swim evens: 50 2-stroke rhythm drill/25 swim (600/1200) main set: 4×200 on cruise 5×100 on cruise+5 sec 6×50 on cruise+10 sec Descend 1-3 and hold 4-6 on all. Break between rounds only if needed. (1600/2800) last set:… Read More ›
Wednesday, July 28, 2021
What is your best training methodology for distance work? With Chris and Kate warm up: 600 choice (600/600) drill set: 8×75 odds: 25 kick/50 really nasty single arm drill. Do single arm drill, but breathe to the side of the arm you’re not using. Breathe every stroke. Also, take that arm you’re not using, and… Read More ›
Descending Threes with Coach Misa – Mon 7/26/21
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 ›