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Non-Free with Coach Ryan – Thu 3/11/21
Warmup:200 swim, every 4th length non-free 4 rounds, 1 of each stroke:100 kick3 x 50 swim, descend 1-3100 free 8 x 150 on +10 to +15#1-3, 5-7: rotate a strong 50 non-free (beast mode: do it all non-free, just rotate the fast 50)#4 & 8: all strong non-free 8 x 75 on +10 to +15#1-3,… Read More ›
Wednesday, March 10, 2021
Assessing your cruise interval (part 2) with Chris and Kate As we did last week, we’re going to do a set of swims on our cruise interval, swimming at our cruise pace. The goal is to get your cruise interval dialed in correctly. It becomes a powerful conditioning tool when that happens. warm up: 300… Read More ›
Reverse IM with Coach Ryan – Tue 3/9/21
Warmup:300 reverse IM, kick-drill-swim by 25 Reverse IMO Set:5 to 10 seconds between each swim Round 1 Round 2 Round 3 Free 100 125 150 Breast 75 100 125 Back 50 75 100 Fly 25 50 75 Freestyle/IM Set:4 Rounds:200 free moderate on +103 x 100 IM strong on +5 Non-Free 200 Set:4 rounds, all… Read More ›
Variety with Coach Misa – Mon 3/8/21
Warm up:200 to 300 DPS Part 1:4 x 50 scull-swim by 254 x 75 build by 254 x 100 swim to cruise interval4 x 75 strong pace4 x 50 descend Part 2: Moderate (60%) Up tempo (75%) Fast (80 to 90%) Easy 300 200 100 50 200 100 50 100 50 8 x 25 Warm… Read More ›
Free & Turns with Coach Tina – Sun 3/7/21
Warmup:200 swim100 kick50 swim 2 rounds:250 free – 2nd and 4th 50 faster4 x 50, :10 rest between – start at the middle of the pool and work turns100 free – work in and out of turns 2 rounds:200 pull – work on effective pull200 kick – mix it up To finish:150 free150 pull100 kick100… Read More ›
Saturday with Coach Ryan – 3/6/21
Warmup:200 swim build 3 rounds:100 kick3 x 50 swim, descend 1-3 Main Set.4 rounds, descend effort by swim: Odd rounds: Even rounds: 3 x 100 3 x 200 2 x 150 2 x 150 1 x 200 1 x 100 Kicking:3 rounds, build to fast:100755025
IM with Coach Ryan – Thu 3/4/21
Warmup:200 swim 2 Rounds:100 free on 1:3075 breast on 1:1550 back on :5025 fly on :35 4 Rounds, Transition goes at the middle of each swimRound 1: Fly-backRound 2: Back-breastRound 3: Breast-freeRound 4: Free-fly15010050Descend effort by swim Kick Set:8 x 75#1. kick-swim-swim#2. swim-kick-swim#3. swim-swim-kick#4. all kick
Wednesday, March 3, 2021
Assessing your cruise interval with Chris and Kate warm up: 300 swim, every 3rd length nonfree 4×50 (25 scull/25 kick) 4×25 swim build (600/600) main set: 3-4×400 on cruise, hold the same pace on all of them Your cruise pace is your “all day” pace. It approaches but does not go past your aerobic threshold…. Read More ›
Saturday, February 27, 2021
Longer IM by request, with Chris and Kate warm up: 300 swim, every 3rd length nonfree 6×50 25 scull/25 kick 4×50 25 drill/25 swim, one each stroke (800/800) main set: 4×100 IM on cruise+30 sec, descend 1-4 2×200 IM on cruise+45 sec (25 moderate/25 uptempo) 1×400 IM, max DPS switch to drill if your stroke… Read More ›
Mostly Free with Coach Tina – Sun 2/28/21
500 (200 free – 200 pull – 100 kick) 400 free, every 4th length push it, :20 rest300 free, mid 100 backstroke, :20 rest200 free, push the 3rd 50, :20 rest100 free, :20 rest200 free, 3rd 50 fast non-free, :20 rest300 free, mid 100 breaststroke, :20 rest400 free, every 4th length fast, :20 rest200 pull… Read More ›
Fast Breaststroke with Coach Griff – part 2
Another set to work on speed for the 200 breast Warmup:500 reverse IM: 200 free – 150 breast (kick-drill-swim) – 100 back – 50 fly (or dolphin kick) 4 x 125 IM kickodds: add a 25 breast swimevens: add a 25 free swim Main Set:8 x 50 breast on 1:00 to 1:10 (pick an interval… Read More ›
Quick NF & IM with Coach Kate – Thurs 2/25/21
Warmup:300 free, every 3rd length kick300 IM, kick-drill-swim each stroke optional set if you need more warmup:6 x 50 build (odds non-free, 1 each; evens free) Main Set – 3 Rounds, 1 of each non-free stroke:4 x 25 non-free up-tempo50 free easy50 non-free fast50 free easy100 IM fast50 free easy Bonus set from Ed &… Read More ›
Wednesday, February 24, 2021
Picking up speed during the race, with Chris and Kate warm up: 300 swim, every 3rd length nonfree 4×75 odds: 25 scull/50 drill evens: 50 kick/25 swim (600/600) main set: 1×400 on cruise 1×300 on cruise+10 sec 1×200 on cruise+20 sec 1×100 fast No breaks between swims. Increase speed as the distance decreases. (1000/1600) next… Read More ›
Mid-Distance with Coach Tina – Sun 2/21/21
Warm up:500 (200 free – 100 kick – 100 choice – 100 free) 4 x 250each one is broken as follows:100 on cruise – 50 dolphin kick on back – 100 on c+10take 15 seconds rest in between 4 x 100 pull, target c+103 x 100 kick. steady and snappy. 10 seconds rest in between… Read More ›
Eights with Coach Ryan – Sat 2/20/21
Warmup:200 swim build 8 x 50odds: freeevens: fly-back, back-breast 8 x 75#1-#3 rotate kick lap (k-s-s, s-k-s, s-s-k)#4 all kick 8 x 100#1-#3 rotate 50 non-free#4 all non-free 8 x 125rotate 50 kick 8 x 150#1 50 fly – 100 free#2 50 free – 50 back – 50 free#3 100 free – 50 breast#4 fly… Read More ›
Thursday, February 18, 2021
IM, You M, We all M for IM, and then we focus on a particular stroke, with Chris and Misa warmup: 300 swim, every 3rd length nonfree 4×50 (25 scull/25 kick) 4×25 swim build, choice of strokes (600/600) main set: 4×75 rotating IM on cruise+30-40 sec 4×50 rotating IM on cruise+20-30 sec 4×25 IM order… Read More ›
Wednesday, February 17, 2021
A 1650 in pieces, with Chris and Kate warm up: 300 swim, every 3rd length nonfree (300/300) Main set (don’t worry–you work into it) 11×150 #1 on cruise+30 sec #2 on cruise+20 sec #3 on cruise+10 sec use #1-3 to find your stroke length and breathing rhythm #4-5-6 on cruise+5 sec, descend #7 uptempo 30… Read More ›
Short Sets with Coach Misa – Tue 2/16/21
200 to 300 warmup swim 5 x 100 on +15odds free, evens non-free or IM 2 (or more) rounds of:3 x 75 descend 1-325 easyodd round(s) free on +15, even round(s) non-free on +25 7 x 50 (25 kick – 25 swim build) 8 x 25odds fast, evens easy
Valentine’s Day Workout with Coach Tina – 2/14/21
Warmup:A warmup you love Set #1: 10 x 100 but only do 9 of them.. and love it3 or 4 x 100 non-free or IM on +15 to +203 or 4 x 100 free on +52 x 100 non-free or IM on +15 Set #2: Heart Rate6 x 50 easy on +15, 50% effort5 x… Read More ›
Saturday, Feb 13, 2021
Warmup:200 swim build 8 x 75#1-#3 rotate a length of kick#4 all kick Main Set4 Rounds:200 moderate choice100 – 75 – 50 – 25choose a 25 base for the 100 through 25example 20 seconds: 100 on 1:20, 75 on 1:00, 50 on :40, 25 on :20example 25 seconds: 100 on 1:40, 75 on 1:15, 50… Read More ›
Fast Breaststroke with Coach Griff – Fri 2/12/21
To work on 200 pace. Warmup:300 swim 5 x 100 IM:#1. all kick#2. 75 kick – 25 swim#3. 50 kick – 50 swim#4. 25 kick – 75 swim#5. all swim 8 x 25 breastodds: drillevens: focus on breakouts Main Set:12 x 50 on 1:00 (or pick an interval that gives about 20 seconds rest on… Read More ›
Distance Non-free with Coach Ryan – Thu 2/11/21
Get ready to feel some pain.. Warmup:200 swim build 12 x 50, 3 of each IMO:#1. kick#2. drill#3. swim Main Set Part 12 Rounds*:400 free300 breast200 back100 fly*(2nd round is originally 100 free – 200 breast – 300 back – 400 fly, but we’re too old for that) Main Set Part 22 Rounds, best non-free… Read More ›
Wednesday, February 10, 2021
Building and holding pace, with Chris and Kate warm up set: 3×200 #1 swim, choice of strokes #2 25 free/25 nonfree #3 50 kick/50 swim, choice of strokes (600/600) main set: 4×50 on cruise (or cruise+5 sec), descend 1-4 1×200, build the first 100, hold pace on the second 100 30-60 sec rest 6×50 on… Read More ›
Mid-Distance with Coach Tina – Sun 2/7/21
with just a little backstroke 3 Rounds:200 swim50 kick, warm up your legs 3 x 400:#1. 150 free – 100 back – 150 free#2. all free. focus on core, steady kick, and keeping chest down#3. 200 free – 100 back – 100 free 2 to 3 Rounds:100 kick200 pull, focus on your catch 400: 100… Read More ›
Saturday, February 6, 2021
IM Transitions and strong finishes with Chris and Liz warm up set: 300 swim, every 3rd length nonfree 4×50 (25 kick/25 swim with hands in a fist) 8×25 2 each stroke, descend 1-2 (700/700) Main set: 3 rounds of: 5×100 on cruise+30 sec #1 50 fly/25 back/25 breast #2 25 fly/50 back/25 breast #3 25… Read More ›
Distance IM with Coach Ryan – Thurs 2/4/21
The BEST kind of workout Warmup:200 reverse IM, drill-swim by 25 3 rounds:3 x 50 IM transitions (fly-back, back-breast, breast-free)150 free with overkick Main Set: Distance IM8 x 50, 2 of each stroke4 x 100, 1 of each stroke OR all IM2 x 200 IM or non-free400 IM Dessert:12 x 50 kick, descend 1-4, 5-8,… Read More ›
Wednesday, February 3, 2021
Changing speeds by tweaking stroke length and tempo with Chris and Kate warm up: 200 swim 4×50 odds are kick, evens are swim with hands in a fist work on stroke symmetry and feel for the water with the forearm (400/400) main set: 2-3 rounds of: 1×400 on cruise+30 sec, maximum distance per stroke 1×200… Read More ›
Non-free Distance with Coach Ryan – Tue 2/2/21
Warmup:200 reverse IM, drill-swim by 25 14 x 50 on +5 to +10do the 7 turns (legally), twice through#1. fly#2. fly-back#3. back#4. back-breast#5. breast#6. breast-free#7. freeand repeat Main Set:4 Rounds:20015010050split each distance in half by the following strokes:Round 1: fly-backRound 2: back-breastRound 3: breast-freeRound 4: free-fly 16 x 25 – 2 kick, 2 swim. 4… Read More ›
Mindfulness with Coach Tina – Sun 1/31/21
200 free 150 kick 4 x 100 golf, +10dial in your technique 300 middle 100 non-free, :10 200 freereduce stroke count 50 to 100 and 100 to 200 100 non free, :20do the stroke you are least likely to want 200 3rd 50 faster than the rest, :10 300 middle 100 fast, :10 400 build… Read More ›
Choice Set with Coach Ryan – Sat 1/30/21
300 warmup, every 3rd length kick Choice of strokes and intervals, descend 1-4 in each group:4 x 504 x 754 x 1004 x 754 x 50 Pull or swim:100200300400500400300200100 Kick set:8 x 50 kick, descend 1-4 and 5-8
Reverse IM with Coach Ryan – Thu 1/28/21
A painful twist on a familiar favorite… Warmup:12 x 50 (do pattern 4 times)#1. 50 kick#2. 25 kick – 25 swim#3. 50 swim 14 x 50 – do the 7 turns (legally), twice through#1. fly#2. fly-back#3. back#4. back-breast#5. breast#6. breast-free#7. freeand repeat Main SetBuild from a 25 free up to a 200 reverse IM…25 free50… Read More ›
Coach Ryan’s Sets to Train for the 100 Free
These will help improve your speed and endurance for the 100 free! There are many possible variations from these sets. #1 – Main Set “Pain Set”10 x 100 ALL OUT on 3:00if that’s too painful, the 5th and 9th reps can be easy recovery #2 – Broken Swims50 – 5025 – 50 – 2550 –… Read More ›
Freestyle with Coach Tina – Sun 1/24/21
Thinking about your freestyle cruise interval… 300 swim 150 kick 200 pull 400 swim – focus on core, kick, and EVF (early vertical forearm) 4 x 100 on +10is this your realistic cruise? 300 swim – core, kick, EVF 3 x 100 on +5 200 swim – core, kick, EVF 2 x 100 on cruise… Read More ›
Vari8y with Coach Ryan – Sat 1/23/21
Get it… variety… vari-8-y?? This terrible pun was not from Ryan, by the way.. Warmup:200 swim build 12 x 50 (do the following pattern 3 times):#1. free#2. fly-back#3. back-breast#4. breast-free The Eights:8 x 125 on +10, rotate a 50 fast non-free#1. 50 non free (fast) – 75 free#2. 25 free – 50 non-free – 50… Read More ›
IM Conditioning with Coach Ryan – Thu 1/21/21
Warmup:200 swim build 2 x 300 every third length kick#1 free#2 IM 4 rounds (1 of each stroke, IMO):25 drill25 build50 perfect technique on 1:00 Main Set Option #1:12 x 100 IM (or non-free)First 5 on +5Next 4 on cruiseLast 3 on -5“cruise” here should be up to 15 seconds slower than your usual freestyle… Read More ›
Aerobic Workout with Coach Misa – Mon 1/18/21
Warmup:200 to 300 DPS4 x 50 slow descend Main Set – 100s on Shortening Intervals:6 x 100 on a moderate interval, strong pace50 to 100 easy 4 x 100 on a challenging interval50 to 100 easy 2 x 100 on a very challenging interval100 easy Extras:8 x 25 FAST kick, take plenty of rest200 easy,… Read More ›
Sunday Distance with Coach Tina – 1/17/21
Adapted from one of Coach Chris’s workouts. Warmup:200 choice 4 x 125odds: odd lengths DPS, even lengths kickevens: odd lengths swim, even lengths DPS Main:300 on +10 400 focus on DPS 2 x 150 on +10, descend 1-2 400 focus on DPS 4 x 75 on +10, descend 1-4 200 warm down
Saturday Challenge Set with Coach Ryan – 1/16/21
Warmup:200 swim build 4 rounds (odd rounds kick, even rounds swim):4 x 25 build on :3050 strong on 1:00 Challenge Set:12 x 100 on 2:00strong, hold best average time More Stuff:16 x 50 (do pattern 4 times):#1. easy-fast#2. fast-easy#3. fast#4. easy 400 IM kick 400 pull, descend the 100s
12×100 IM with Coach Ryan – Thu 1/14/21
Warmup:200 swim build 2 rounds of:4 x 75, #1-3 rotate a lap of kick, #4 all kick4 x 50 IM switch back (free-fly, fly-back, back-breast, breast-free) Main Set:12 x 100 IM (or non-free)First 5 on +5Next 4 on cruiseLast 3 on -5“cruise” here should be up to 15 seconds slower than your usual freestyle cruise… Read More ›
Coach Griff’s Sets to Train for 100 Speed
Work these sets into your training sessions in order to spend some quality time going fast. They aren’t exclusively for freestyle either! And don’t forget that sprinting requires adequate rest. Set #1 – not really a sprint set, but it sets a mark for in-practice speed4 x 100 on +30, descend – Set #2 –… Read More ›
Train for the 100 Free with Coach Griff
You should be able to fit this into a 30 or 35 minute session! Warmup:4 x 100: swim-kick-swim-scull by 25 4 x 100 on +30, descend 4 x 50 drill-swim, IM order The Fast Part – 2 Rounds:4 x 25 sprint, rest 10 seconds at each wall100 easy
Mid Distance with Coach Tina – Sun 1/10/21
400 warm up and get excited! 3 times:50 kick – 50 swim 2 rounds:all on c+10. 1st 3 swim to interval, last 2 come in on cruise interval50 free100 free200 free100 free50 free 100 free for time: get a baseline reading on your current level 4 rounds:150 pull, go right into-50 kick (IMO by round)rest… Read More ›
Quick 50s with Coach Ryan – Sat 1/9/21
Warmup:200 swim build2 rounds:4 x 75, rotate 1 length kick through #1-3, #4 all kick3 x 50, #1 & #2 on :45, #3 on 1:00 Main Set:12 x 50 on 1:15all fast, hold best average Pull Set, 5 Rounds:200 moderate100 fast pull without buoy Kick Set:12 x 50 kick, descend #1-4, #5-8, #9-12
Fast Friday with Coach Liz – 1/8/21
Warmup:300 swim4 x 75 kick-drill-swim Main Set (5 rounds, even rounds non-free):25 build25 fast50 build50 fast75 fast75 easy More Stuff:6 x 75 fly-back-breast6 x 150 pull8 x 50 kick
Speed Work with Coach Ryan – Thu 1/7/21
Warmup:200 swim build8 x 50 (do pattern twice):#1. 25 scull – 25 kick#2. 50 kick#3. 25 kick – 25 swim#4. 50 swim Main Set:4 Rounds (odds free, evens best non-free stroke for full round):3 x 50 on +10, descend 1-3100 FAST20 seconds rest2 x 25 on :30, hold fast pace50 easy Extras:12 x 50 on… Read More ›
300s with Coach Tina – Sun 1/3/21
This is Sparta! Warmup:200 swim – 50 kick – 150 swim Main Set – 300s Choice:#1. cruise +20#2. Break at 150, rest 10 seconds, negative split#3. Break at 100s, 10 seconds rest#4. Break at 50s, 10 seconds rest#5. Pull DPS, breathe every 3-5-7 strokes by 100 (breathe every 3 for first 100, breathe every 5… Read More ›
Saturday Variety with Coach Misa – 1/2/21
Warmup:200-300 swim4 x 75 scull-drill-swim, reverse IM order Main Set, 3 rounds:4 x 25 build4 x 50 fast-easy4 x 75 cycle a fast 25 through (#4 easy)4 x 100 descend 1-3, #4 easy Round 1: 25s free, 50s non-free, 75s free, 100s IM or non-freeRound 2: 25s non-free, 50s free, 75s IM, 100s freeRound 3:… Read More ›
NYE with Coach Laura
Warmup:200 choice150 kick-swim by 25150 scull-swim by 25 Main Set – 2 rounds (or just 1, depending on time):200 IM4 x 50 free4 x 25 free sprint–rest–200 free build4 x 50 IMO or non-free choice4 x 25 IMO sprint Alternative to Round 2 (only for those who are festive and/or self-loathing):20 x 25 fly on… Read More ›
IM Distance with Coach Ryan
Good luck finishing this monster.. Warmup: 200 Reverse IM, drill-swim by 25 12 x 50 (do pattern 3 times):#1: free#2: fly-back#3: free#4: back-breast Main set: 4 rounds:200 moderate free on +103 x 100 on +5odd rounds: 100s are IMeven rounds: 100s are non free 16 x 50 IM switchbacks (fly-back, back-breast, breast-free, free-fly)do all 25… Read More ›
Variety Set with Coach Tina
Part I: 200 free 400 IM (each stroke: 25 kick – 50 drill – 25 swim) 3 rounds:3 x 25 free on cruise25 choice on +15 4×200 on +10odds: 150 long – 50 fastevens: 100 long – 100 fast Part II: 3 rounds:3 x 25 free on cruise25 choice on +15 2×400 rest 30 seconds… Read More ›
(un)Lucky Fours with Coach Misa
Not that this is set is going to kill you, but “four” (四) and “death” (死) are homophones in some languages… Warmup:200 to 300 DPS4 x 50 scull/build Main Set:4 x 125 IM (rotate the 50 through each stroke)4 x 100 free4 x 75 rotating IM (fl-bk-br, bk-br-fr, br-fr-fl, fr-fl-bk)4 x 50 free4 x 25… Read More ›
The Twelve Days of Christmas with Coach Ryan
get ready for a long one… Warmup:200 build, every 4th length kick Main Set: The Twelve Days of Christmas1 x 3002 x 100 kick3 x 100 IM4 x 50 breast5 x 100 pull6 x 50 back7 x 50 free, #3 & #7 fast8 x 50 IM switchback (fly-back, back-breast, etc)9 x 50 pull10 x 75… Read More ›
Coach Liz’s Christmas Tree Set
Warmup:300 swim The Tree: 2525-5025-50-7525-50-75-10025-50-75-100-12525-50-75-100-125-15025 suggestions from Zach:Freestyle option: 25s drill, 50s kick, 75s swim, 100s IM, 125s swim, 150 every 3rd length fast, final 25 sprint instead of drillIM option: 25s fly, 50s back, 75s breast, 100s free, 125s kick, 150 fly-back-breastFly option: 25s dolphin kick, 50s fly, 75s back-breast-free, 100s IM, 125s IM… Read More ›
IM with Coach Ryan
200 swim build 3 rounds:75 free75 fly-back-breast75 free75 back-breast-free 4 to 6 rounds:75 fly-back-breast100 non-free (beast mode: IMO by round)125 IM, double up stroke by round 4×200 pull – every 4th length non-free, IMO 16×25 kick
Sunday Fun Day with Coach Tina
400 warm up 8×50, 5 seconds rest in betweenodds: kick-swimevens: build 8×100, 10 to 15 seconds rest in betweenFree OR back/breast/fly/free by 100 500 pull:[25 easy – 25 fast – 50 easy – 50 fast – 75 easy – 75 fast – 100 easy – 100 fast] 200 warm down total distance: 2300
IM Set with Coach Kate
Because IM workouts don’t always have to hurt! Main Set: 100 IM – 200 free100 IM – 150 free100 IM – 100 free100 IM – 50 free100 kick(hold +10 to 20 on each 100 IM) 100 free – 200 IM100 free – 150 fly-back-breast100 free – 100 IM100 free – 50 stroke100 kick(hold cruise to… Read More ›
Reverse IM with Coach Ryan
Warmup:200 swim build12×50 (do pattern 3 times) #1. scull-kick #2. kick #3. kick-swim #4. swim Main Set:6 Rounds, increase intensity during each round: 100 free 75 breast 50 back 25 fly Pulling Set:8×100 pull on cruise Kick Set:16×25 odds: fast kick evens: fast swim
Thursday Grind with Coach Ryan
Warmup:200 swim build12×50:#1. scull-kick#2. kick#3. kick-swim#4. swim(do pattern above 3 times) The Typical Torture:8 rounds:75 IM (odds fly-back-breast, evens back-breast-free) on +10 to 15100 free on cruisetake an extra 15-30 seconds rest after round 4 The Fun Stuff (you deserve it):8 rounds IMO, 2 of each stroke:2×25 strong kick50 strong swim Almost Done:400 kick or… Read More ›
Saturday Fun with Coach Ryan
200 warmup 12×50 on +10 to 15#1: Free#2: Fly-back#3: Free#4: Back-breast(3 times through) 8×150#1: 100 swim – 50 kick#2: 50 swim – 50 kick – 50 swim#3: 50 kick – 100 swim#4: all kick(2 times through) Sprint Set:25 fast50 easy2×25 fast50 easy3×25 fast50 easy4×25 fast50 easy 8×50 choice
Thursday Pain with Coach Ryan
200 warmup 12×25 Reverse IM order#1: kick#2: drill#3: swim 12×100 IM#1-5: on +5#6-9: on cruise#10-12: on -5
Quality IM with Coach Griff
IM work with plenty of rest: 300 warmup 12×50 IM order on :55 or 1:00100 easy 3×200 IM on 4:00, descend significantly100 easy 400 IM, maintain good technique100 easy 8×25 breast on :35 or :40100 easy
Mid-Distance Back/Free Rehab Set
2 TIMES: 200 free, moderate DPS4×75 back on 1:30, descend4×100 (25 back, 25 breast, 50 free) on 1:50, descend100 easy (times for SCM; adjust as necessary)
IM Rehab Workout
Warmup:4×100 drill-drill-swim-kick by 25, IMO—Main Set:4×50 fly on 1:10, descend100 IM on 1:50100 free, build50 easy 4×50 back on :55, descend100 IM on 1:50100 free, build50 easy 4×50 breast on 1:05, descend100 IM on 1:50100 free, build 4×50 free on :50, descend100 IM on 1:50100 free, build—Dessert:6×50 kick (no fins!) on 1:10, IMO?x25 on :45,… Read More ›
Coach Liz’s Post-Lockdown Rehab Set #3: Non-Free
Rest is your friend! 2 TIMES:4 X 25 Fly drill50 fly4 X 25 Back drill50 back4 X 25 Breast drill50 breast100 easy
Coach Liz’s Post-Lockdown Rehab Set #2
Rest is your friend!*** 25s scull, 50s kick, 75s easy, 100s build ***25 – 50 – 75 – 10025 – 2X50 – 75 – 2X10025 – 3X50 – 75 – 3X100
Coach Liz’s Post-Lockdown Rehab Set #1
Rest is your friend! 4 TIMES:25 scull50 kick75 swim
Non-free workout, Tues. 3/9
Drill set: 300 every 3rd length kick 50 butterfly drill – one stroke fly, one stroke breast 50 back drill – gallop 50 breast drill -two kicks, one pull 50 free drill – catch-up 100 IM swim 100 free pull 700 Main set: 3 x 100 free, +5, C, -5 50 easy 100 fly/back by… Read More ›
Non-free workout with breast stroke emphasis, Tues. 3/3/20
Drill Set: 6 x 50 drill/free by 25 #1 3 kicks, 1 pull breast #2 2 kicks, 1 pull breast #3 1 stroke fly, 1 stroke breast #4 3 kicks, 1 stroke fly #5 fly – 3 strokes rt arm, 3 strokes lft arm #6 barracuda drill for breast stroke 1 x 200 free, kick… Read More ›
Backstroke Emphasis, Tues 2/25
Drill Set: 6 x 50 fly drill/free by 25 #1 1 stroke fly, 1 stroke breast #2 2 kicks, 1 pull breast #3 short axis drill #4 3 kicks, 1 stroke fly #5 fly – 3 strokes rt arm, 3 strokes lft arm #6 barracuda drill for breast stroke 1 x 200 free, kick by… Read More ›
Fly emphasis workout, Tues 2/17
Drill set: 100 free DPS 6 x 50 fly, 1-2 fly drill, 3 dolphin kick, 4-5 fly drill/swim by 25s, 6 dolphin kick 100 free easy 500 3 rounds: 4 x 25 fly +20 100 back +20 100 breast +20 100 free +20 4 x 25 fly +20 50 easy 1650/2150 200 IM kick, fast/easy… Read More ›
Non-free workout, Tues 2/4/2020
Drill set: 100 kick 4 x 25 1 stroke fly, 1 stroke breast 2 x 25 noodle drill 4 x 25 fly drill, 3 strokes right arm, 3 strokes left arm 2 x 25 short axis drill 4 x 25 fly drill, 2 strokes right arm, 2 strokes left arm, 2 strokes both arms 100… Read More ›
Non-free workout, Tues 1/28/2020
Drill Set: 200 flutter kick, free by 25s 50 butterfly drill – one stroke fly, one stroke breast 50 back drill – gallop 50 breast drill -separation drill 50 free drill – catch-up 100 IM swim 100 free pull 600 Main Set: 4 rounds – 1st rd fly, 2nd rd back, 3rd rd breast, 4th… Read More ›
Non-free workout, Tues. 1/21
Drill set: 1 x 100 kick 1 x 200 IM drill butterfly drill – 2 strokes each arm, 2 strokes both arms back drill – rhythm breast drill – breast stroke with flutter kick free drill – single arm, hand by side, breathe on side with arm you are using, work on rotation 1 x… Read More ›
Non-free workout, Tues. 1/14
Drill Set: 200 kick breast stroke kick/free swim by 25s 4 x 50 odds: 1 stroke fly, 1 stroke breast evens: breast stroke with flutter kick 4 x50 odds: SAD, evens: LAD 100 free pull or DPS 600 Main Set: 2 rounds 1st round back, 2nd round breast 4 x 25 non-free, up tempo, +20… Read More ›
Non-free workout, Tues. 1/7/2020
Drill set: 300 every 3rd length kick 50 butterfly drill – one stroke fly, one stroke breast 50 back drill – gallop 50 breast drill -two kicks, one pull 50 free drill – catch-up 100 IM swim 100 free pull 700 Main set: 6 x 100 non-free +40, #1,2,4,5 are moderate, #3 and #6 are… Read More ›
Tuesday workout, 12/31
Drill set: 1 x 400 drill/swim/kick/swim RIMO 2 x 50 #1 one stroke fly, one stroke breast, #2 long axis drill 3 x 50 drill/swim, one each stroke (fly, bk, br) 1 x 100 free pull 750 Main set: 12 x 50: 4 rounds, IMO 5O kick, 50 kick-swim, 50 swim 600/1350 4 x 400… Read More ›
Friday Sprint Workout, 12/27/19
Warm up: 1 x 100 kick 1 x 200 pull 300 Main set, 3 rounds: 4 x 50 +30, try for -10 100 moderate free 4 x 25 +25, try for -5 or better 100 moderate free 1500/1800 Kick set, 2 rounds: 4 x 25 fast kick, 30 sec rest between each 100 moderate free… Read More ›
Christmas eve workout – 5 Gold Rings
1 x 25 fly 2 x 50 back, 1 x 25 fly 3 x 75 breast, 2 x 50 back, 1 x 50 fly 4 x 100 IM, 3 x 75 breast, 2 x 50 back, 1 x 50 fly 1250 Sing – 5 gold rings 4 x 100 IM, 3 x 75 breast, 2… Read More ›
Non-free workout, 12/10/2019
Warm Up Set: 1 x 100 IM kick 1 x 75 free drill 1 x 75 fly/bk/br by 25s 1 x 75 br drill 1 x 75 fr/fly/bk by 25s 1 x 75 bk drill 1 x 75 br/fr/fly by 25s 1 x 75 fly drill 1 x 75 bk/br/fr by 25s 700 Main Set:… Read More ›
Non-free workout, Tues 12/3/19
Drill Set: 100 IM kick 4 x 75 kick, drill, swim IMO 4 x 50 drill/swim by 25s, IMO 100 free pull 700 Main Set – Three rounds: 4 x 25 fly uptempo (2nd round back, 3rd round breast) +15 or +20 1 x 50 free 4 x 50 fly/back by 25s (2n rd bk/br,… Read More ›
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Drill set – two rounds: 100 IM kick 100 IM drill 100 free build or pull 600 Main set: 2 Rounds: 4 x 25 fly +15 descend 200 fly/back by 50s +30 work on strong turns 4 x 25 back +15 descend 200 back/breast by 50s +30 work on strong turns 4 x 25 breast… Read More ›
Non-free workout, Tues. 11/5/2019
Drill set: 100 kick 4 x 50 n-f drill/free by 25s #1 n-f drill = 1 fly stoke, 1 breast stroke #2 n-f drill = fly with breast kick #3 n-f drill = fly with 3 strokes right arm, 3 strokes left arm #4 n-f drill = fly with 2 strokes right arm, 2 strokes… Read More ›
Non-free workout, Tues 10/29
Drill set: 100 IM kick 200 IM kick/drill 200 IM drill/swim 100 free DPS 600 Main set: 3 x 100 non free or IM +30 3 x 100 free +10 4 x 75 non free or IM +25 4 x 75 free +5 5 x 50 non free +20 5 x 50 C 1700/2300 200… Read More ›
IM workout, Tues. 10/15/19
Drill set: 4 x 50 kick – 1 each stroke +30 200 free 4 x 50 drill – 1 each stroke +25 200 n-f, free by 50s 800 Main set: Rd #1 – 4 x 75 50 fly/25 bk, 50 bk/25 br, 50 br/25 fr, 50 fr/25 fly +15 100 free 15 sec rest 1… Read More ›
Non-free workout, 10/8/2019
Drill set: 4 x 125 IMO – scull-drill-swim-kick-swim 6 x 50 Odds: n-f DPS, one each stroke, Evens: free build 800 Main set, 4 rounds: 200 n-f or IM, moderate DPS +30 100 free up-tempo on C 4 x 25 descend to fast +25 (IMO by round) 50 easy 1800/2600 Kick set: 4-8 50s –… Read More ›
Non-free workout, Tues 10/1/19
Drill set: 200 free 4 x 50 kick – 1 each stroke +30 200 n-f, free by 50s 4 x 50 drill – 1 each stroke +25 200 75 n-f, 25 free 4 x 50 swim – 1 each stroke +20 1000 Main set: Rd #1 – 4 x 75 50 fly/25 bk, 50 bk/25… Read More ›
Non-free workout, Tues 9/24/2019
Drill set: 1 x 100 kick IM 1 x 200 IM drill 1 x 100 free, pull 4 x 50 odds: LAD, evens SAD 600 Main set: 200 free 200 non-free 2 x 100 non-free 200 free 2 x 100 non-free 6 x 50 non-free 200 free 6 x 50 non-free 6 x 25 non-free… Read More ›
Non-free workout, 9/17/2019
Drill set: 100 IM kick 200 IM kick/drill by 25s 200 IM drill/swim by 25s 100 free DPS 600 Main set: 1 x 400 IM or 4 x 100 continuous IMs 1 x 200 IM, moderate +30 4 x 50 non-free choice, fast +30 50 easy 1 x 200 IM, moderate +30 4 x 50… Read More ›
Workout for September 10, 2019
Drill set: 300 IM – scull, drill, swim 8 x 50 – 2 each stroke, kick-swim 700 Main set, 3 rounds: 4 x 25 fly +20 100 back +20 100 breast +20 100 free +20 4 x 25 fly +20 50 easy 1650/2350 4 x 100 IM odds: kick short axis strokes evens: kick long… Read More ›
Workout for Wednesday, August 14, 2019
Maintaining pace on a tighter interval, with Chris, Misa and Tina warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/25 swim evens: 50 drill/25 swim 4×50 golf on cruise+10 sec 4×25 swim, build with over kick (600/1200) main set: 6×50 on cruise+10 sec, descend 1-3, hold 4-6 1×500 at pace of last three… Read More ›
IM workout, 8-13-2019
Drill set: 4 x 50 kick, one of each stroke 100 free pull 4 x 50 drill, one of each stroke 100 free DPS 600 Main set: 200 fly/free by 25s +30 or +40 200 back/free by 25s +30 or +40 200 breast/free by 25s +30 or +40 200 IM 200 free 1000/1600 Indiana IM… Read More ›
Sunday Cruise – August 11
10 minute warmup Drill 4 x 100 swim/kick/drill/swim 4 x 25 3 right arm strokes alternate with 3 left arm – other are can trail or lead 4 x 25 freestyle with dolphin kick 4 x 25 catch up drill 4 x 25 fist drill [800 meters] 5 x 400 on cruise +20 [even pace… Read More ›
Non-free workout, 8/8/2019
Warm up: 3 x 100 free, IM drill, free 3 x 75 kick 3 x 50 25 back/50 breast 3 x 25 1-2 fly, 3 easy free 750 Main set: 4 x 150 rest 20 sec. between each – 50 drill/50 DPS/50 Build pick any stroke and can do free or IM 600/1350 Four rounds:… Read More ›
Freestyle workout, 8/7/2019
Drill set: 300 – every 3rd length over-kick 300 – every 3rd length non-free 600 Main set: 4 x 200 odds +15, evens -5 50 easy 850/1450 300 neg split 50 easy 6 x 50 -5 but go on +20 50 easy 700/2150 200 neg split 50 easy 4 x 50 -5 but go on… Read More ›
IM Workout, Tuesday 8/6/19
Drill set: 4 x 150 kick, drill, swim by 50s, RIMO 600 Main set: Four rounds, IM order: 4 x 125 IM +40 4 x 25 fly +20 2 x 50 fly +30 50 easy 3000/3600
Workout for Saturday, June 29
Warmup: Swimmers’ Choice [600] Drill Set: 200 reverse IM, kick/drill by 25; 200 reverse IM, drill/swim by 25; 4×50 Golf [600/1200] Main Set: 2×300 @ +15; #1 every 4th 25 non-free; #2 every 3rd 25 non-free 6×50 @+5; descend 1-3, 4-6 3×200 @ +20; #1 odd 50s non-free; #2 even 50s non-free; #3 all non-free… Read More ›
Workout for Friday, June 27
Warmup (600 yds) 200 free; 100 back; 200 IM stroke drill; 100 IM DPS Drill Set (800/1400) 200 (25 kick/25 drill); 200 (25 free/25 non-free); 2x 4×50 Golf Main Set (1200/2600) 2 Rounds: 8×25 @+20; 4×50 @+40; 2×100 @recovery; 100 easy Round 1: ALL FAST: odds kick, evens swim; Round 2: odds easy, evens FAST… Read More ›
Sunday June 2, 2019
Warm Up 2 x 50 loose wrist drill 50 fist drill 50 catchup drill 50 swim [400 meters] All the following on cruise +15 100 200 – 100 300 -200 -100 400 – 300 – 200 – 100 [2000/2400] Optional 6 x 50 kick 500 -400 -300 – 200 – 100 [1500/3900-4300]
Workout for Friday, May 10
Warmup: Swimmers’ Choice [600] Drill Set: 4×75 scull-drill-DPS 4×50: 25 build to FAST turn, 25 easy 4×25 half FAST, half easy [600/1200] Main Set: 5×100 @ +30 DPS @+20 75 DPS -25 FAST 50 DPS-50 FAST 25 DPS-75 FAST, take an extra 50 easy 100 FAST 5×100 @ +30 DPS 25 FAST-75 DPS 50 FAST-50… Read More ›
Workout for Friday, May 3
Warmup: Swimmers’ Choice [600] Drill Set: 200 IM Kick/Drill 4×25 FAST kick 4×25 swim build @ +15 200 IM Drill/Swim [600/1200] Main Set: 2x: 16×25 (repeat the following 4x): 1. build kick @ 15 sec rest 2. FAST kick @ 15 sec rest 3. FAST swim 4. easy 50 FAST 50 easy [1000/2200] Dessert: 4×100… Read More ›
Workout for Saturday, April 19
Warmup: Swimmers’ Choice [600] Drill Set: 6×50 odds short axis drill; evens long axis drill200 IM kick/swim4x25 build [600/1200] Main Set: 4×125 IM 8×50 free odds @ c, evens @ +5 8×75 rotating IM @ +15 5×100 freestyle: odds @ +5, evens @ +c 16×25: 4 each stroke; odds fast kick, evens swim @ +20… Read More ›
Workout for Friday, April 19
Warmup: Swimmers’ Choice [600] Drill Set: 300 RIMO: kick/drill/swim 4×50 free @ +5 4×25 build, choice of stroke [600/1200] Main Set: 4x the following sequence 2x 25 FAST kick @ 50 interval 50 build to 80% @ +20 2×25 FAST swim @ 50 interval 25 DPS @ 50 interval 50 FAST swim 25 easy [1000/2200]… Read More ›
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Warmup: 600 easy swimming [600] Drill Set: 6×50 Odds DPS; Evens kick 200 IM stroke drill/swim 4×25 build swim [600/1200] Main Set: 8×100 odds free @+5, evens stroke @+15 4×50 freestyle, odds @c, evens @+10 2×25 sprint kicking @+20 4×100 odds free @+5, evens stroke@+15 2×50: free odds @c, evens @+5 8×25 fast kicking 2×100… Read More ›
Workout for April 5, 2028
Warmup: 600 Choice [600] Drill Set: 3×100 kick-scull-drill-swim 4×50 drill-swim 4×25 Build [600/1200] Main Set: Part I: 3 sets of 4×50; 100 easy after each set of 4×50 4×50 arms= 80% effort, legs=100% @ c+ 1/2 c (e.g. if c=1:00, the interval is 1:30. If c=:40, the interval is :60) 4×50 arms = 100% effort,… Read More ›
Workout for Friday, March 29
Warmup: Swimmers’ Choice [600] Drill Set: 4×75 kick-drill-swim 4×50 Golf 4×25 build [600/1200] Main Set: 2 rounds: 4×25 FAST kick @ 50 cruise interval 4×25 FAST swim @ 50 cruise interval 50 easy swim, perfect technique 4×25 FAST kick @ 50 cruise interval 2×50 FAST swim @ 100 cruise interval 50 easy swim, perfect technique… Read More ›
Workout for Saturday, January 9
Warmup: Swimmers’ Choice [600] Drill Set: 200 reverse IM, kick/drill by 25; 200 reverse IM, drill/swim by 25; 4×50 Golf [600/1200] Main Set: 2×300 @ +15; #1 every 4th 25 non-free; #2 every 3rd 25 non-free 6×50 @+5; descend 1-3, 4-6 3×200 @ +20; #1 odd 50s non-free; #2 even 50s non-free; #3 all non-free… Read More ›
Workout for Friday, February 8
Warmup: Swimmers’ Choice [600] Drill Set: 4×75 Kick/Drill/Swim 4×50: 25 build, fast flip turn, 25 drill 4×25 perfect stroke [600/1200] Main Set: 3-4x: 4×25 AS FAST AS YOU CAN GO @+20-30, followed by 50 easy/drill 6-8×50 Odds: AS FAST AS YOU CAN GO @+10; Evens easy/drill @ +10 [850-1050/2050-2250] Dessert 6×50: 1 @cruise, 2… Read More ›
Workout for Friday, January 31
Warmup: Swimmers’ Choice [600] Drill Set: 4×50 free (odds: DPS, evens: catch-up) 200 IM stroke drill by 50s 4×50 free (odds: DPS, evens: build) [600/1200] Main Set: Part I 6×25 FAST on 50 cruise interval 50 recovery 4×50 FAST on 100 cruise interval 50 recovery 2×75 FAST on 100 cruise interval +20 50… Read More ›
Sunday January 13, 2019
It’s all about the 1650 Drill Set 3x 50 catchup drill 50 gallup drill 50 kick 50 single arm butterfly [600 yards] 3 x 550 +40 – descend 1,2,3 [1650/2250] 2 x 50 catchup drill 50 gallup drill 50 kick 50 single arm butterfly [400/2650] 11 x 150 +10 hold steady pace [1650/4300] 16 x… Read More ›
Saturday Jan. 5, 2019
Drill Set 4 x 25 backstroke gallup drill 100 – 25 scull/25 kick/25 drill/25 swim 4 x 25 breaststroke – 1 pull/2kick drill 100 – 25 scull/25 kick/25 drill/25 swim 4 x 25 butterfly noodle drill 100 – 25 scull/25 kick/25 drill/25 swim 600 yards Main Set 3 times through 4 x 25 non-free –… Read More ›
Workout for Friday, January 4, 2019
Warmup (600 yds) 200 free; 100 back; 200 IM stroke drill; 100 IM DPS Drill Set (800/1400) 200 (25 kick/25 drill); 200 (25 free/25 non-free); 2x 4×50 Golf Main Set (1200/2600) 2 Rounds: 8×25 @+20; 4×50 @+40; 2×100 @recovery; 100 easy Round 1: ALL FAST: odds kick, evens swim; Round 2: odds easy, evens FAST… Read More ›
Sunday December 9
Sunday, December 9 4 x 2 x 100 Alternate 100 scull/kick/choice of drill/swim 100 IM drill [800 yards] 4 x 50 +15, +10, +5, Cruise [200/1000] Preparing for 1650 11 x 150 + 10 work on technique and see where you are pacewise [1650/2650] 8 x 50 kick, mostly on back, a lot underwater off… Read More ›
Sunday October 21, 2018
Drill 4 x 100 25 scull/25 kick/25 fist drill/25 swim [400 meters] 400-300-200-100-100-200-300-400-400-300-200-100-100-200-300-400 400s freestyle + 15 300s on cruise 200s = 4 x 50 non-free +20 100s underwater dolphin off wall drill 1st wall, 2 kicks 2nd wall, 2 kicks 3rd wall, 4 kicks 4th wall, 6 kicks [4000/4400]
Hi, I’m Misa.
I joined MVM as a swimmer seventeen years ago (I know. Holy shirt.) and have been coaching on and off for nearly sixteen of those years. I’ve been on a hiatus from coaching for a couple of years, but now I’m back and excited to be on deck again! 1
Sunday October 14, 2018
This workout is designed for a 90 minute session Drill Set 3 x 100 25 scull/25 kick/25 fist drill/25 swim 3 x 100 IM – #1 kick/drill each 25 – #2 drill/swim each 25 – #3 DPS swim [600 meters] Main Set – I Love 200s As the sets become shorter and the rest increases… Read More ›
Tuesday September 18, 2018
Drill 4 x 75 K/D/S – choice 4 x 50 D/S – choice 4 x 25 Swim – IM order [600] 4 rounds 4 x 50 stroke + 30 200 IM + 30 200 free use 4 x 50 to focus on a single stroke – do not swim as broken 200 IM round 1 – stroke… Read More ›
Sunday August 19
I Love 400s! 4 x 100 25 scull/25 swim/25 fist drill/25 swim [400] 3 x 400 descend 1->3 +20 [1200/1600] 400 kick [400/2000] 8 x 50 on cruise – get moving a little faster [400/2400] 400 descend by 100’s [400/2800] 4 x 100 +10, +5, Cruise, -5 [400/3200] 400 kick [400/3600] 8x 50 IM order… Read More ›
Thursday, August 9, 2018 Dicing stroke work finer and finer, and sneaking in some kicking at the same time, with Chris and Cameron
Warm up: 600 choice (600/600) Drill set: 4×50 freestyle Golf on cruise+10 sec 4×75 rotating IM. Each 75 is 25 kick/25 drill/25 swim 4×50 free on cruise+5 sec, breathing 25 to the left side and 25 to the right side 4×25 swim build. One each stroke (800/1400) Main set: 2×200 nonfree on cruise+30… Read More ›
Swim workout, 8/6/2018
Warm up set: 2 x 150 free pull, rest 10 sec. between each 2 x 100 free strong kick or 2 x 100 kick with fins, rest 10 sec. between each 500 Main set: 3 x 200 free, +5, C, -5 50 easy 4 x 125 +30, last 25 is non-free choice 1150/1650 3 x… Read More ›
(Mostly) Freestyle workout, 7/16/18
4 x 200 free, +10, +5, C, -5 50 easy 6 x 125 +30, last 25 is non-free choice 1600 4 x 100 free, +10, +5, C, -5 50 easy 6 x 75 +25, middle 25 is non-free choice 900/2500 4 x 50 free, +10, +5, C, -5 50 easy 6 x 25 +20 odds:… Read More ›
Non-free workout, 7/10/2018
Drill set: 1 x 100 kick 4 x 75 50 drill/25 swim RIMO 4 x 50 Odds: short axis, Evens: long axis 600 Main set: 1 x 400 IM 100 free, easy 2 x 200 IM 100 free, easy 4 x 100 IM 100 free, easy 1500/2100 1 x 150 fly/free by 25s +30 1… Read More ›
Freestyle workout, 7/9/18
Drill set: 2 x 25 kick, rest 10 sec. 4 x 25 1-arm free with other arm out front, rest 10 sec. 4 x 25 1-arm free with other arm at side, rest 10 sec. 2 x 25 catch-up 300 Main set: 4 x 250 free, rest 30 sec. 4 x 125 free, rest 20… Read More ›
Freestyle workout, 6/25/2018
Drill set: 4 x 75 50 drill/25 swim 1 x 300 free, every 3rd length non-free 600 Main set: 1 x 400 +10 3 x 100 +5, C, -5 50 easy then regroup 1 x 300 +10 3 x 100 +5, C, -5 50 easy then regroup 1 x 200 +10 3 x 100 +5,… Read More ›
Non-free workout, 6/18/2018
Drill set: 4 x 100 25 kick/50 drill/25 swim – RIMO 4 x 50 odds: long-axis drill, evens short-axis drill 600 Main set: 16 x 25 +20, uptempo IM Order 4 x 100 IM +40 6 x 150 +40 odds non-free choice, evens free 1700/2300 1 x 200 non-free/free by 25s 1 x 200 free,… Read More ›
Non-free workout, 6/12/2018
Drill set: 6 x 50 kick with fins, fast/easy by 25s 1 x 300 IM, 50 drill/25 swim 600 Main set: 3 Rounds: 1 x 200 IM +40 4 x 25 non-free up-tempo, +15 1 x 200 free moderate and regroup 1500/2100 3 Rounds: 1 x 100 IM +30 4 x 25 non-free up-tempo, +10… Read More ›
Mostly freestyle workout, 6/11/2018
Warm up: 1 x 300 every 3rd length back 2 Rounds: 1 x 50 +5 1 x 50 C 1 x 50 -5 600 Main set: 3 x 100 25 non-free choice/75 free or 3 x 100 free on +10, +5, C 1 x 100 IM 1 x 300 free 700/1300 1 x 200 free… Read More ›
Non-free workout, 6/5/2018
Drill set: 1 x 100 kick 6 x 50 non-free drill, free swim by 25s 1 x 100 free pull 500 Main set: 1 x 200 free 1 x 300 IM 4 x 25 fly 600/1100 1 x 150 free 1 x 200 IM 4 x 25 back 450/1550 1 x 100 free 1 x… Read More ›
Non-free workout, 5/29/2018
Drill set: 1 x 300 every 3rd length non-free 6 x 50 odds: short axis drill, evens long-axis drill 600 Main set: 1 x 100 fly, back, fly, breast by 25s 4 x 25 fly +15 1 x 100 IM 50 easy 1 x 100 back, fly, back, breast by 25s 4 x 25 back… Read More ›
Freestyle workout, 5/20/2018
Warm-up: 1 x 200 kick/catch-up by 25s 1 x 200 rhythm drill/DPS by 25s 1 x 200 gallop drill/DPS by 25s 600 Main set: 1 x 400 C 1 x 50 -5 50 easy 1 x 300 C 1 x 50 -5 50 easy 1 x 200 C 1 x 50-5 50 easy 1 x… Read More ›
Non-free workout, 5/16/2018
Drill set: 1 x 300 every 3rd length kick 1 x 300 every 3rd length non-free 600 Main set: 1 x 400 four continuous 100 IMs 50 easy 1 x 400 two continuous 200 IMs 50 easy 1 x 400 IM 50 easy 1350/1950 3 Rounds: Each round is a stroke emphasis. For example, this… Read More ›
IM workout, 4/3/2018
Drill set: 1 x 200 IM kick/drill by 25s 4 x 50 odds: short axis drill, evens: long axis drill 1 x 200 IM drill, swim by 25s 600 Main set: 1 x 300 IM 1 x 300 free 3 x 100 non-free or IM 900/1500 1 x 200 IM 1 x 200 free 2… Read More ›
Freestyle workout, 4/2/2018
Drill set: 1 x 300 free, every 3rd length kick 1 x 200 free/back by 25s 1 x 100 free/breast by 25s 600 Main set: 1 x 400 +10 1 x 300 +5 1 x 200 C 1 x 100 -5 50 easy 10501650 1 x 300 +5 1 x 200 C 1 x 100… Read More ›
Non-free workout, 3-27-2018
Drill set: 1 x 300 free, every 3rd length kick 6 x 50 Odds: short axis drill Evens: long axis drill 600 Main set: Four rounds: 1 x 25 non-free 50 easy 2 x 25 non-free +20 50 easy 3 x 25 non-free +20 50 easy 1200/1800 Round 1 – non-free is fly Round 2… Read More ›
Freestyle workout, 3/26/2018
Drill set: 6 x 50 free drill/free DPS by 25s 6 x 50 non-free drill/free DPS by 25s 600 Main set: 4 x 200 free +10, +5, C, -5 50 easy 4 x 150 free +10, +5, C, -5 50 easy 4 x 100 free +10, +5, C, -5 50 easy 4 x 50 free… Read More ›
Non-free workout, 3/20/18
Drill set: 1 x 300, every 3rd length kick 1 x 300, every 3rd length non-free 600 Main set: 1 x 200 non-free or IM +30 1 x 100 free easy then regroup 2 x 100 non-free or IM +25 1 x 100 free easy then regroup 4 x 50 non-free +20 1 x 100… Read More ›
Non-free workout, 3/13/2018
Drill set: 1 x 100 kick 1 x 100 free pull 4 x 50 odds short axis drill, evens long axis drill 1 x 200 IM drill 600 Main set: 1 x 200 fly/back by 25s 1 x 200 free 1 x 200 back/breast by 25s 1 x 200 free 1 x 200 breast/free by… Read More ›
Freestyle workout, 3/12/2018
Drill set: 1 x 300 every 3rd length kick 1 x 300 every 3rd length non-free 600 Main set: 1 x 400 free, +5 negative split 4 x 150 free, +10, +5, C, -5 then regroup 1000/1600 1 x 300 free, +10 negative split 4 x 100 free, +10, +5, C, -5 then regroup 700/2300… Read More ›
Non-free workout, 3/6/2018
Warm up: Two times through: 1 x 50 kick 1 x 50 2-armed backstroke with breast stroke kick 1 x 50 back 1 x 50 breast 1 x 50 free 500 Main set: Build a 100 IM by 25s, 10 sec. rest 1 x 25 fly 1 x 50 fly/back 1 x 75 fly/back/breast 1… Read More ›
Freestyle workout, 3/5/2018
Warm up: Two times through: 1 x 50 2-armed backstroke with breast stroke kick 1 x 50 back 1 x 50 free 1 x 50 breast 1 x 50 kick 500 Main set: 3 x 100 +5, C, -5 1 x 400 free, then regroup 3 x 100 +5, C, -5 1 x 300 free,… Read More ›
Freestyle workout, 2/26/18
Drill set: 1 x 100 IM kick 1 x 100 IM drill 4 x 50 odds: long axis drill, evens: short axis drill 1 x 300 every 3rd length non-free 700 Main set: 1 x 400 at -5 pace, then regroup 6 x 100 +10 25 fast/75 easy, 50 fast/50 easy, 75 fast/25 easy, all… Read More ›
Non-free workout, 2/27/18
Drill set: 1 x 200 fly drill/free by 25s 1 x 200 back drill/free by 25s 1 x 200 breast drill/free by 25s 600 Main set: 4 x 150 +30, non-free choice 1 x 200 free, regroup 800/1400 4 x 125 +25, rotate 50 of each stroke 1 x 200 free, regroup 700/2100 4 x… Read More ›
Non-free workout, 2/20/2018
Drill set: 1 x 100 IM kick 1 x 100 IM drill 4 x 50 odds: long axis drill, evens: short axis drill 1 x 300 every 3rd length non-free 700 Main set, three rounds: 8 x 25 +30 non-free uptempo 1 x 100 +20 free, easy 1 x 100 IM uptempo and regroup 4… Read More ›
Freestyle workout, 2/19/18
Drill set: 1 x 200 back/free by 25s 2 x 50 catch-up/free by 25s 2 x 50 rhythm drill/free by 25s 2 x 50 gallop/free by 25s 2 x 50 finger-tip drag/free by 25s 600 Main set: 1 x 400 8 x 25 +20 sprint 1 x 300 8 x 25 +20 sprint 1 x… Read More ›
IM Workout, 2-13-2018
Drill set: 1 x 100 free DPS 4 x 50 odds: short axis, evens: long axis 1 x 100 RIMO drill 400 Main set: 1 x 400 IM +40 4 x 100 IM +30 4 x 100 free +10 1200/1600 1 x 300 IM +35 3 x 100 IM +25 3 x 100 free +10… Read More ›
Sunday Practice
Drill Set 2 x 200 50 scull/50 kick/50 catchup/50 gallup 4 x 50 catchup catchup + fingertip drag rhythm gallup [600 yards] Main Set 4 x 250 + 10 descend 1 – 4 [1000 /1600] 50 catchup 50 catchup + fingertip drag 50 rhythm 50 gallup [200/1800] 4 x 200 + 10 descend 1-4 [800/2600]… Read More ›
Non-free workout, 2-6-18
Drill set: 1 x 100 kick 1 x 100 free, pull DPS 2 x 200 IM, all drill 600 Main set: 3 rounds: 1 x 200 IM +30 1 x 100 Free +15 1 x 100 IM or non-free choice +20 1 x 50 easy and regroup 1350 2-3 rounds 1 x 200 non-free/free by… Read More ›
Freestyle workout, 2-5-2018
Drill set: 4 x 50 kick/swim by 25s 1 x 100 pull 3 x 50 catch-up/swim by 25s 3 x 50 finger-tip drag/swim by 25s 600 Main set: 4 x 100 +10 descend 1 x 400 C, then regroup 4 x 75 +5 descend 1 x 300 -5 then regroup 4 x 50 C descent… Read More ›
Non-free workout, 1-31-2018
Drill set: 4 x 50 drill, reverse IM order 1 x 50 free, DPS 1 x 150 fly drill, fly swim by 25s 1 x 150 back drill, back swim by 25s 1 x 150 breast drill, breast swim by 25s 700 Main set: 3 rounds, one stroke each round: 4 x 25 +15 50… Read More ›
Free style workout, 1-29-2018
Drill set, fins encouraged: 1 x 100 kick 1 x 300 every third length kick 1 x 200 catch-up drill, finger-tip drag by 25s 600 Main Set: 2 rounds – 1st round all on +10, 2nd round all on +5 1 x 200 neg. split 2 x 100 descend 9 x 50 easy/fast by 25s… Read More ›
Non-free workout, 1-23-2018
Drill set: 1 x 200 fly drill/free by 25s 1 x 200 back drill/free by 25s 1 x 200 breast drill/free by 25s 600 Main set: 8 x 25 +15 uptempo, 2 of each stroke in IM order 1 x 200 free +15 4 x 50 +20, IM order 1 x 200 free +15 2… Read More ›
Freestyle workout, 1-22-2018
Drill set: 1 x 300 every 3rd length non-free 1 x 100 zipper drill, swim by 25s 1 x 100 finger-tip drill, swim by 25s 1 x 100 catch-up drill, swim by 25s 600 Main set: 1 x 400 negative split 2 x 300 +15 descend 3 x 200 +10 build 4 x 100 +30… Read More ›
Non-free workout, 1-16-2018
Drill Set: 1 x 75, 50 fly drill/25 fly 1 x 75, 50 back drill/25 back 1 x 75, 50 breast drill/25 breast 1 x 75, 50 free drill/25 free 1 x 200 free 500 Main Set, everything on +30 and regroup after the 150 free: 1 x 150 fly/back by 25s 1 x 150… Read More ›
Non-free workout, 1-9-2018
Drill set: 4 x 50 odds are long axis drill, evens are short axis drill 8 x 50 drill/swim by 25s, RIMO, two of each stroke 4 x 25 one each stroke, work on streamline 700 Main Set: First round: 1 x 75 50 fly/25 back +15 1 x 75 50 fly/25 breast +15 1… Read More ›
Freestyle workout, 1-8-2018
Drill Set: 1 x 200 pull, breathe every 3rd stroke 4 x 75 50 easy/25 one breath 1 x 100 pull, breathe every 5th stroke 600 Main Set: 1 x 200 uptempo/easy by 25s +10 1 x 200 uptempo/easy by 50s +15 1 x 200 uptempo/easy by 100s +20 1 x 200 all uptempo regroup… Read More ›
Freestyle Workout, 1-3-2018
Drill Set: 2 x 50 scull/breaststroke by 25s 2 x 50 long axis drill 2 x 50 catch-up/freestyle swim by 25s 2 x 50 rhythm/freestyle swim by 25s 2 x 100 free, 75 easy/25 less than 3 breaths 600 Main Set: 1 x 400 breathe every 3rd and 5th strokes by 25s 3 x 200… Read More ›
Non-free workout, 1-2-2018
Drill set: 4 x 75 50 drill/25 swim, reverse IM order 6 x 50 non-free drill/free drill 600 Main set: 4 x 150 +30, non-free choice 1 x 400 free, regroup 1000/1600 4 x 125 +25, rotate 50 of each stroke 1 x 300 free, regroup 800/2400 4 x 100 +20, IM 1 x 200… Read More ›
Non-free workout, 12-26-2017
Drill set: 1 x 100 kick, rotate through IM 12 x 50 odds free drill, evens non-free drill 1 x 300 every third length non-free 1000 Main set: Everything on +15 and regroup after the 200 free 1 x 100 fly/back by 25s 1 x 100 fly/breast by 25s 1 x 100 fly/free by 25s… Read More ›
Announcements
Holiday Schedule: Christmas Day: Holiday Hours, 6:30 – 7:45 & 7:45 – 9:00 AM with celebrity guest coach!!! New Years Eve: 100 Repeats 6:30 – 9:00 New Years Day: Holiday Hours, 6:30 – 7:45 & 7:45 – 9:00 AM If you haven’t done so…RENEW YOUR USMS!!!!! https://www.usms.org/articles/articledisplay.php?aid=3401 UPCOMING MEETS & EVENTS: – 2018 SmartyPants… Read More ›
Sprint workout 12-22-2017
Drill set: 5 x 100 kick/drill/swim/build by 25s 8 x 25 12.5 yards sprint/12.5 yards easy 700 Main set: 5 rounds of 100% intensity: 1 x 50 @3 minutes 1 x 75 1 x 25 easy 750/1450 6 x 25 target -5 to -10 pace, rest 30 seconds 4 x 50 target -5 to -10… Read More ›
Non-free workout, 12-19-2017
Drill set: 1 x 200 Kick Choice 1 x 200 DPS Free pull 3 x 100 IM drill +20 700 Main Set: Build a 100 IM then tear down: 1 x 25 fly +10 1 x 50 fly, back +15 1 x 75 fly, back, breast +20 1 x 100 IM +25 1 x 75… Read More ›
Non-free workout, 12-12-2017
Drill set: 1 x 100 kick 1 x 200 free pull 4 x 50 drill, IM order 500 Main set: 2 rounds, non-free is up tempo, everything is +30: 1 x 200 fly/free 1 x 200 back/free 1 x 200 breast/free 1 x 200 IM 1 x 100 free easy 1800/2300 3 rounds: 4 x… Read More ›
Freestyle workout, 12-11-2017
Drill set: 1 x 300 every 3rd length non-free 4 x 75 50 DPS/25 catch-up 600 Main set: 6 x 100 C 1 x 50 easy 6 x 75 C 1 x 50 easy 6 x 50 C 1 x 50 easy 6 x 25 C 1 x 50 easy 1700/2300 Dessert: 1 x 200… Read More ›
Stroke workout, 12/5/2017
Drill set: 4 x 50 kick/drill IM order 4 x 50 drill/swim IM order 1 x 100 free, distance per stroke 500 3 Rounds: 1 x 100 IM +30 1 x 100 Free +15 4 x 50 +20 Stroke/Free by 25s Stroke is uptempo 1200/1700 3 Rounds: 1 x 100 +30 Stroke choice 1 x… Read More ›
Freestyle workout, 12/4/2017
Drill set: 4 x 50 drill/swim by 25s 9 x 25 odds kick, evens uptempo swim 1 x 25 easy choice 450 Main set: 4 x 200 +15 build, with fins 9 x 50 +10 odds moderate, evens uptempo 4 x 150 +15 build, pulling 9 x 50 +10 odds moderate, evens uptempo 4 x… Read More ›
Freestyle workout, 11-27-2017
Drill set: 1 x 100 kick 4 x 50 fly drill/free by 25s 1 x 300 every 3rd length back 600 Main set: 1 x 400 +15 1 x 300 +10 1 x 200 +5 1 x 100 C 1 x 300 +10 1 x 200 +5 1 x 100 C 1 x 200 +5… Read More ›
Freestyle workout, 11/20/2017
Drill Set: 1 x 100 kick with fins 1 x 200 kick/drill by 25s 1 x 300 kick/drill/swim by 25s 600 Main Set: 4 x 200 +5, use whatever gear you want, try to make -5 5 x 150 Odds: +10, negative split Evens: +15, fast/easy by 25s 6 x 100 +10 #1 25 fast/75… Read More ›
Tuesday workout, 11-14-2017
Drill set: 4 x 50 kick with board, by 25s fast/easy, work on down beat and up beat on the fast kick 1 x 200 free pull, stretch it out 1 x 200 IM, all drill 600 Main set: 4 x 200 +20 #1 fly, back, breast, free, fly, back, breast, free #2 50 fly,… Read More ›
Friday sprint workout, 11-10-2017
Drill set: 1 x 100 flutter kick, by 25s kick face-down, kick on right side, kick on back, kick on left side – fins OK 1 x 150 free, by 50s breathe every 4th stroke on your left, breathe every 4th stroke on your right, breathe every 3rd stroke 3 x 50 free, drill/swim by… Read More ›
Tuesday workout, 11-7-2017
Drill set: 1 x 100 kick, one each stroke 1 x 200 kick/drill by 25s, one each stroke 1 x 200 IM drill/swim 500 Main set, 4 rounds: 4 x 125 IM, slide 50 of each stroke throughout each IM +30 1 x 50 free, easy to moderate +15 3 x 50 stroke/free by 25s… Read More ›
Monday freestyle workout, 11/6/2017
Drill set: 1 x 300 every 3rd length drill 1 x 300 every 3rd length non-free 600 Main set: 3 x 100 +10 emphasis on kicking 3 x 100 +10 emphasis on pulling 600/1200 2 rounds: 1 x 300 +10 negative split 1 x 150 +5 uptempo 1 x 75 moderate and regroup 1050/2250 2… Read More ›
Tuesday workout, 10/31
Drill set: 4 x 50 swim build, free 1 x 200 scull/kick Reverse IM order 4 x 50 drill/swim IM order 2 x 100 free, back, free, breast by 25s 800 Main Set 4 Rounds (1st rd fly emphasis, 2nd round back emphasis, 3rd round breast emphasis, 4th round free emphasis): 1 x 100 IM… Read More ›
Monday workout, 10-30-2017
Drill set: 1 x 300 kick, every 3rd length swim 1 x 300 swim, every 3rd length drill 600 Main set: 1 x 400 +10, negative split 8 x 50 +10 2 x 200 +5 8 x 50 +5 4 x 100 C 8 x 50 C 2400/3000
Tuesday Workout, 10/24/2017
No drill set. Start with main set. Three Rounds: 4 x 50 +15, non-free/free by 25s 1 x 100 IM +20 1 x 100 Free +10 1 x 100 +30 non free 1 x 50 easy, anything you want, and regroup #1 round, all non-free is fly #2 round, all non-free is back #3 round,… Read More ›
Monday Workout, 10-23-2017
Drill Set: 1 x 100 kick 1 x 200 kick/drill by 25s 1 s 300 kick/drill/swim by 25s 600 Main Set: 3 x 300 +10, +5, C 3 x 200 +10, +5, C 3 x 100 +10, +5, C 1800/2400 Dessert: 10 x 50 +10, 25 fast, 25 easy 500/2900
Tuesday workout, 10/17/2017
Drill set: 1 x 300 every 3rd length non-free 1 x 200 IM drill 4 x 50 drill/swim IM order 700 Main set: 2 Rounds: 1 x 200 IM or choice of stroke 4 x 50 fly/free 4 x 50 back/free 4 x 50 breast/free 1 x 100 free easy 1800/2500 2 Rounds: Build and… Read More ›
Friday workout, 10-12-2017
Drill set: 8 x 50 kick with fins +15 6 x 50 swim, descend 1-3, 4-6 1 x 200 choice 900 Main set: 12 x 50 +20 uptempo/really easy by 25s 1 x 200 stretch it out – regroup 4 x 100 paddles only, descend if you want +30 4 x 100 pull buoy only,… Read More ›
Tuesday workout, 10-10-2017
Drill set: 1 x 200 free, every 2nd length non-free 4 x 50 kick/drill RIMO (Reverse IM Order) 4 x 50 drill/swim RIMO 600 Main set, 3 rounds: 1 x 200 IM +30 3 x 50 +20 #1 fly/back #2 back/breast #3 breast/free 1 x 100 free +10 3 x 50 +20, the non-free is… Read More ›
Monday workout, 10/9/2017
Drill set: 4 x 50 kick 4 x 50 kick/drill 4 x 50 drill/swim This is a freestyle workout but any stroke is OK for these drills. 600 Main set: 1 x 400 C 4 x 100 + 10 descend 1 x 300 C 3 x 100 +5 descend 1 x 200 C 2 x… Read More ›
Tuesday workout, 10-3-2017
Drill set: 9 x 50 +10 kick/drill / swim by 50s 1 x 300 every 3rd length non-free 750 Main Set 4 rounds: 4 x 75 Rotating IM +15 3 x 50 Des 1-3 +20 (keep same Stroke for all 3) 1 x 200 moderate Free 2600/3350 Dessert: 4 x 100 IM +30 #1 build… Read More ›
Monday workout, 10/2/2017
Drill set: 1x 300 every 3rd length kick 4 x 50 kick/drill by 25s, any stroke you want 1 x 200 free pull, breathe every 3rd and 5th stroke by 50s 700 Main set: 4 x 100 +15 descend 1 x 400 then regroup 4 x 75 +10 descend 1 x 300 then regroup 4… Read More ›
Tuesday workout, 9-26-2017
Drill set: 1 x 300 swim, every 3rd length kick 4 x 75 25 kick/50 drill RIMO 4 x 50 25 drill/25 swim RIMO 800 Main set: 3 x 200 stroke or IM +30, descend 1 x 200 free pull breathe every 3rd stroke and every 5th stroke by 50s 4 x 100 stroke or… Read More ›
Monday workout, 9/25/2017
Drill set: 1 x 300 free, every third length backstroke 8 x 50 odds are non-free, evens are free – drill swim by 25s 700 Main set: 1 x 500 on Cruise 5 x 100 +10 but swim at -5 pace 1000/1700 2-4 rounds: 1 x 200 -5 50 easy 1 x 100 -5 50… Read More ›
Tuesday workout 9/19/2017
Drill Set: 1 x 100 kick RIMO 4 x 75 kick/drill/swim RIMO rest 10 seconds between each 75 4 x 100 rest 10 seconds between each 100 Odds IM or stroke, Evens Free 800 Main Set, 3 rounds: 1 x 200 +20 IM or Stroke 4 x 75 +15 Odds: fly / bk / Br… Read More ›
Monday workout 9/18/2017
Drill set: 1 x 100 kick with fins 4 x 50 drill/swim by 25s 4 x 75 50 DPS/25 catch-up 600 Main set: 1 x 300 +15 @ -5 pace 2 x 200 +10 moderate 3 x 100 +15 @ -5 pace 1000/1600 1 x 400 +10 negative split 1 x 200 +10 moderate 4… Read More ›
Monday 9/11 Workout
Drill set: 3 x 50 kick/swim 3 x 50 rhythm drill/swim 3 x 50 gallop drill/swim 3 x 50 catch-up drill/swim 600 Main set, two rounds: 1 x 200 +10 neg. split 1 x 175 +10 moderate 1 x 150 +5 neg. split 1 x 125 +5 moderate 1 x 100 C uptempo 50 easy… Read More ›
Set for Saturday, July 1, 2017
Saturday, July 1, 2017 Mini Sets with Chris and Kate warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick. Choice of strokes 4×75 (25 kick/50 drill), one each stroke drills: Fly: 2 stroke rhythm drill. Focus on snapping through the core Back: 2 stroke rhythm drill. Focus on rotating through the… Read More ›
Set for Thursday, June 29, 2017
Thursday, June 29, 2017 Coach Chris signed up for the 400 IM at Nationals, so we all get to train with him! Yay! With Chris and Kate Warm up: 600 choice (600/600) Drill set: 1×300, every 3rd length kick 4×75 (50 drill/25 swim) one each stroke Drills are: Fly: 2 strokes left arm/2… Read More ›
Saturday 4/29/17 Workout
600 choice warm up 600/600 Drill Set 8X50 25 drill/25 swim 1) Fly = 3 right arm, 3 left arm, 3 both arms 2) Backstroke = Hand Switch Drill : During the recovery stop your hand above your body and switching your hand position from thumb forward to pinky forward at least 2 times and then continue… Read More ›
Workout for Thursday, March 23, 2017
Thursday, 3/23/17 IMs and some legwork with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick, choice of strokes 4×75 (50 drill/25 swim) One each stroke 4×25 build One each stroke (700/1300) Main set: 1×200 IM or nonfree on cruise+30 sec 1×200 free on cruise+20… Read More ›
Tuesday Workout 3/21/17
Warm up4 x 75 Scull / kick / swim by 25 8 x 50 +10 Reverse IM order two of each stroke (700) Main Set 3 Rounds: 8 x 25 +10 4 x 50 +15 2 x 100 +20 1 x 200 +20 Rd 1: free Rd 2: best stroke non free Rd 3: IM… Read More ›
Saturday Practice 3-4-16
Drill Set 4 x 100 IM #1 kick #2 kick/drill #3 drill #4 drill/swim 4 x 100 +15 count strokes, hold minimum possible stroke count [800] 16 x 50 IM order + 20 smooth and strong [800/1600] 4 x 200 free + 15; descend to fast [800/2400] 100 ez 4 x 50 60-90 second… Read More ›
Sunday Practice 3 – 5 – 16
Drill Set 300 – 25 breathe on right – 25 breathe on left – 25 alternate 300 – 25 3 right arm pulls, 3 left arm pulls [600 yards] Main Set 2 x 3 x 300 (+20, +10, -10) [1800/2400 yards] 100 EZ 300 kick [300/2800] 6 x 50 — no breathing between… Read More ›
2/16/17 Workout
IMs + Stroke Warm up 3 x 200 1: swim 2: kick 3: Scull / build by 25 (600) Main 6 rounds: 1 x 150 +20 Odd rounds: fly / bk / br by 50 Even rounds: Choice of stroke 1 x 100 free DPS +20 1 x 50 fast By round fly / bk… Read More ›
Workout for Monday 12/12/16
Pressing the Aerobic Threshold, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 1×200 freestyle, maximum distance per stroke 4×50, odds kick, evens single arm drill, focusing on left side/right side balance 1×200 freestyle, breathing every 3rd stroke on the odd lengths, and every 5th stroke on the even ones. Keep… Read More ›
Workout for Saturday 12/10/16
Saturday 12/10/16 Sneaky IM work with Chris and Kate Warm up: 600 choice (600/600) (not quite) Drill set: 12×50 freestyle #1-4 on cruise+10 sec #5-8 on cruise+5 sec #9-12 on cruise (600/1200) Main set: 4 rounds of: 1×300 (50 drill/25 swim max DPS) 1×200 (50 kick/50 swim max DPS) 4×25 on cruise+15… Read More ›
Christmas Workout
10×50 sprint off blocks on 5:00
Thanksgiving Workout
MVM will have Holiday Hours (6:30 and 7:45am) on Thanksgiving Day, and we will do 50 swims on 1:30, which will serve as leg 1 of the Triple Crown. Finally some parity: 6:30 swimmers will uncover the pool, and we’ll need some 7:45 swimmers to stick around to cover the pool when we’re finished. Hey, about… Read More ›
First blog post
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