Workouts rss

Friday, May 20, 2022

(0)
May 20, 2022

Speed workout (with lots of kicking) with coach Flo Warm-up:2 rounds of 50Kick/50 Drill/50 Swim100 kick/100 Drill/100 Swim Main set:4×75 +20 (25 EZ/25 uptempo/25 EZ)4×100 +30 (25 EZ/50 uptempo/25 EZ)200 long distance per stroke100 Kick 100 Drill50 Fast 50 EZ100 Kick 100 Drill50 Fast 50 EZ100 Kick 100 Drill8×25 Fast/EZ

Tuesday, May 17, 2022

Stroke/IM workout with coach Flo Warm-up:6×50 odds free, even stroke8×25 2 of each stroke Main set (3 rounds):2×50 Kick2×50 Drill100 Swim stroke200 IM Up Tempo200 Free recovery

Friday, May 13, 2022

Speed workout with coach Flo (credit to Coop for the main set) Warm-up:4×50 Kick4×50 Drill300 every 3rd non free Main set (3 rounds):50 +40 Fast100 +40 (50 Fast/50 EZ)150 +40 (50 Fast/100 EZ)200 +40 (50 Fast/150 EZ)

Tuesday, May 10, 2022

Stroke/IM day with coach Flo Warm-up:6×50 Drill odds free, evens stroker4×75 Kick/Dril/Swim by 25 Main set:100 IM or stroke +204×50 kick2×100 IM or stroke +204×50 drill3×100 IM or stroke +204×50 perfect stroke200 Free5×100 +20 (2 IM or stroke, 1 free, 1 IM, 1 free)

Friday, May 6, 2022

Speed workout with coach Flo Warm-up:300 every 3rd non free4×50 Drill (different drill each 50) Main set (7-8 rounds, do some stroke):50 Kick2×50 -50100 Free +20/30 recovery2×25 Fast/EZ

Tuesday, May 3, 2022

Stroke/IM day with coach Flo Warm-up:4×100 Skull/Kick/Drill/Swim IM order4×50 Drill/Swim by 25 IM order Main set:2 rounds2×50 Drill2×50 Swim stroke +152×50 Kick2×50 Swim stroke +15100 Free100 Stroke or IM 4 rounds100 stroke/IM +15/2050 EZ 200 Free EZ

Friday, April 29, 2022

Speed workout with coach Flo Warm-up:3x(100 drill/100 swim) Main set – 2 rounds:100 Kick4×25 Fast/EZ200 free +302×50 (one fast, one EZ)200 free +302×100 (one fast, one EZ)200 free +30

Tuesday, April 26, 2022

Stroke/IM day with coach Flo – lots of 200s Warm-up:300 IM (Kick/Drill/Swim)200 IM (Kick/Swim)100 Free long distance per stroke Main set:200 Free +15200 IM/Stroke +20200 Free +15200 IM/Stroke Kick200 Free +15200 IM/Stroke Drill200 Free +15200 IM/Stroke +20200 Free +15

Friday, April 22, 2022

Sprint workout with coach Flo Warmup:300 every 3rd non free2×50 build100 50 drill/50 swim Main set:6×100 Free +106×50 (Kick/Swim/Drill/Swim/Fast/EZ)6×25 Fast/EZ6×50 (Kick/Swim/Drill/Swim/Fast/EZ)2×200 1st and 5th 25 fast

Tuesday, April 19, 2022

Stroke workout with coach Flo Warmup:200 Kick/Swim by 50200 Drill/Swim by 50200 IM Drill/Swim by 25 Main Set (push your stroke/IM and recover during the free):10×100 odds stroke or IM on +10/15 – evens free on +20/3010×50 odds stroke or IM on +10/15 – evens free on +2010×25 odds stroke drill – evens stroke uptempo… Read More ›

Friday, April 15th, 2022

Sprint workout with coach Flo (inspired by Coop) Warmup:200 Kick/Swim by 25200 Drill/Swim by 25200 Long distance per stroke Main set:400 Free – 1st 25 of every 100 is uptempo4 or 5 rounds of 2×25 FAST followed by 100 on +20/303 rounds of FUNS (25 Fly, 25 under water, 25 no breath, 25 sprint –… Read More ›

Tuesday, April 12, 2022

Stroke day with coach Flo Warmup:300 every third non free Main set (3 rounds) – stay on one stroke for each round:4×25 kick4×50 drill200 stroke swim100 Free2×50 stroke uptempo

Friday, April 8, 2022

Speed workout with coach Flo Warmup:4×100 odds Kick/evens Drill100 long distance per stroke Main set (2 rounds):2×25 Fast/EZ100 on -5100 on +202×50 (one fast, one EZ)100 on -5100 on +202×100 (one fast, one EZ)100 on -5100 on +20

Tuesday, April 5th, 2022

Stroke/IM workout with coach Flo Warm-up:4×100 Sk/K/Dr/Swim Main set (4 rounds):2×50 Kick2×50 Drill125 IM double the stroke you focus on the round75 Free50 Fast stroke

Friday, April 1st, 2022

Speed/sprint workout with coach Flo Warm-up:4×50 Drill odds free/evens stroke4×50 build by 25 Main set (2 rounds):100 Kick3 rounds of: 100 on -10 (try to touch on -15) 100 EZ (mid 50 stroke)2×25 super sonic FAST50 EZ

Tuesday, March 29, 2022

IM/Stroke day with coach Flo Warm-up:300 every 3rd non free4×25 long distance per stroke Main set (2 rounds):3×150 (50K/50D/50Sw)3×100 IM/Free/IM6×25 – odds stroke, evens free

Friday, March 25th, 2022

Sprint workout with coach Flo 10 minute free swimming Warm-up:4×50 odds drill, evens swim Main Set (2 rounds):4×75 (25 Fast kick/50 EZ swim)3×100 on cruise30s/1m rest4×50 odds build, evens EZ200 on cruise30s/1m rest8×25 odds FAST, evens EZ

Friday, March 18th, 2022

Speed workout with coach Flo Main Set (2 rounds):50K/50D4×75 mid 25 uptempo50K/50D4×100 mid 50 uptempo1 minute rest100 FAST150 EZ

Tuesday, March 22, 2022

IM workout with coach Flo Warmup:4×100 RIMO (Sk/K/D/Sw) Main set (2 rounds):4×50 Kick IMO200 IM4×50 Drill IMO4×100 odds IM up-tempo/fast – evens EZ free

Tuesday, March 15, 2022

Stroke day with coach Flo Warmup:200 (50K/50Swim)200 (50D/50Swim) Main set (2 rounds – pick one stroke per round):100K stroke6×25 Free/Stroke up-tempo100D stroke4×50 (odds free/evens stroke perfect stroke)125 IM (Double and fast on your stroke of choice)25 EZ200 Free

Friday, March 11th, 2022

Sprint/Threshold workout with coach Flo Warmup: 100 Drill, 100 Kick, 100 Swim Main set (2 rounds):2×200 Free +54×100 Free on cruise2×50 Free -51-2 minutes rest6×25 odds fast/evens ez

Tuesday, March 8th, 2022

IM/Stroke workout with coach Flo Warmup:200 Drill/Swim RIMO4×50 Drill Main set (3 rounds, change stroke for each round):100 Kick50 Swim100 Drill50 Swim100 Free200 IM

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

Tuesday, March 1st, 2022

Warm-up:300 every 3rd non free200 IM K/D6×25 Fly/Free/Back/Free/Breast/Free Main Set:6×100 odd IM/evens free6×75 50K/25 swim (Fly/Free/Back/Free/Breast/Free)6×50 Fly/Free/Back/Free/Breast/Free6×25 Fly/Free/Back/Free/Breast/Free

Tuesday, February 22nd, 2022

Warmup:200 (50K Fly/50 Free swim/50K Back/50 Free swim)200 (50D Fly/50 Free swim/50D Back/50 Free swim)100 IM Main Set:6x50K (Fly/Free/Back/Free/Breast/Free)100 IM6x50D (Fly/Free/Back/Free/Breast/Free)200 IM6×50 (Fly/Free/Back/Free/Breast/Free)300 IM200 Free easy

Tuesday, February 15, 2022

IM/Stroke workout with coach Flo Warmup200 (50 stroke kick/50 Free swim)200 (50 stroke drill/50 Free swim)100 IM long distance per stroke Main Set6×50 Kick (odds stroke/even free)100 IM6×50 Drill (odds stroke/even free)200 IM6×50 swim (odds stroke/even free)300 IM200 Free easy

Friday, February 11, 2022

FUNS is back with coach Flo. Each FUNS is 25 Fly, 25 Under water, 25 No breath, 25 Sprint Warmup300 every 3rd non free100 K, 100 D, 100 S Main Set2×200 +102×100 +52×50 on cruise100 Easy4 rounds of FUNS – 1 minute rest between each round100 Easy2×100 K8×25 Fast/Easy or 200 Easy

Tuesday, February 8, 2022

Warmup: 4×100 Sk/K/D/S Main Set2 rounds – stick to 1 stroke per round50 K50 Swim perfect stroke50 D50 Swim perfect stroke8×25 Odds fast stroke / Evens easy free100 IM200 Free

Thursday, January 20, 2022

IM work out with coach Flo 300 every 3rd non free200 (25 stroke/25 free) Main Set – 4 rounds50 Kick50 Drill4×25 Swim fast +20100 easy free100 IM/Stroke good effort 50 easy

Tuesday, January 11, 2022

Coach Flo 300 every 3rd non free200 (25 stroke/25 free) Main set – 4 rounds50 Kick50 Drill4×25 Desc 1-4 Swim stroke100 Free easy100 IM Good effort50 Easy

Tuesday, January 4th 2022

IM/Stroke workout with Flo4×100 Sk/K/D/Swim4×100 50K/50D4 rounds:100 Stroke100 IM200 Free

Friday December 10th, 2021

FUNS with Flo Warmup2x(50K – 50D – 50 S) Main set4xFUNS (each FUNS is 25 Fly, 25 Underwater, 25 No breath, 25 Sprint) 10s rest between each 25, 30s rest between each FUNS round200 Free Easy2xFUNS (each FUNS is 25 Fly, 25 Underwater, 25 No breath, 25 Sprint) 10s rest between each 25, 30s rest… Read More ›

Tuesday, November 30, 2021

IM Workout with Flo Warm up 300 every third length non free Main set 4 rounds (IM order)100K25 Fast/25 Easy100 drill25 Fast/25 Easy100 IM +20100 Free +30 (easy recovery)

Wednesday, November 24, 2021

Dividing and conquering a 1500, 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 4×25 swim build (600/1200) main set: 1×1500, broken into 10×150 with 10 sec rest between each #1, 2, 3, 4 at a moderate and steady… Read More ›

Workout for Thursday, February 27, 2020

IM fun with Chris and Kate warm up: 600 choice (600/600) drill set: 300 swim, every 3rd length kcik 4×100 IM odds:  kick fly/drill back/kick breast/drill free evens:  drill fly/kick back/drill breast/kick free 8×25 swim, 2 each stroke odds:  max DPS, evens:  build (900/1500) main set: 5×50 on cruise+15 sec 4×100 on cruise+20 sec 3×150… Read More ›

Workout for Sunday, January 26, 2020

Crank up and stretch out distance with Chris warm up: 600 choice (600/600) drill set: 4×125 odds:  odd lengths swim, max DPS/even lengths kick without a board evens:  odd lengths rhythm drill or single arm drill/even lengths swim max DPS 4×50 on cruise+10 sec, descend 1-4 (700/1300) main set: 1×300 on cruise+10 sec 1×400 max… Read More ›

Workout for Sunday, December 15, 2019

Spicing up the Mile, with Chris warm up: 600 choice (600/600) drill set: 4×150 #1 50 breathing to the right/50 breathing to the left/50 breathing every 3rd stroke #2 50 kick/50 swim/50 kick #3 50 single arm drill/50 swim/50 single arm drill #4 50 swim breathing 2 strokes left-2 strokes right/50 kick/50 swim breathing 2… Read More ›

Workout for Thursday, December 12, 2019

Building 200s from the inside out, with Chris and Chris Warm up: 600 choice (600/600)   Drill set: 4×100 (25 kick/50 drill/25 swim), one each stroke 4×50 swim (25 best nonfree stroke/25 free) 2×100 Free (25 breathing to the left/25 breathing to the right/25 breathing every 3rd stroke/25 breathing every 5th stroke) (800/1400)   Main… Read More ›

Workout for Sunday, December 1, 2019

Crazy 8s, with Chris warm up: 600 choice (600/600) drill set: 8×75 odds:  50 kick/25 swim evens:  50 drill/25 swim Suggested drills include single arm and rhythm drill (600/1200) main set: 8×100 on cruise 1×400, max DPS 8×75 on cruise 1×400, max DPS 8×50 on cruise 1×400, max DPS 8×25 on cruise 1×400, max DPS… Read More ›

Workout for Friday, November 29, 2019

Black Friday—A Thanksgiving-style workout with Chris, Misa and Kate   Warm up: 600 choice (600/600)   Today’s workout is like Thanksgiving Dinner.  There’s a little bit of everything (10 different mini sets of 600 yards each), so pick and choose what you want on your plate.  One rule, though—you can only go back for one… Read More ›

Workout for Saturday, November 16, 2019

Stroke day, and a choice to bring the hammer or bring the technique (you should do both, but, hey–this is Masters!), with Chris and Kate warm up: 600 choice (600/600) drill set: 12×75 #1-4  freestyle, breathing 25 to the left side/25 to the right side/25 every 3rd stroke #5-8  50 kick/25 swim, one each stroke… Read More ›

Workout for Sunday, November 3, 2019

Oreo cookie 1000s (crunchy on the outside, soft and sweet inside) with Chris Warm up: 600 choice (600/600)   Drill set: 4×100 Odds:  50 kick/50 swim Evens:  50 drill/50 swim Drills are either Single Arm Drill or Rhythm Drill.  Focus on stroke balance and symmetry 8×25 Odds nonfree, max DPS Evens:  build to uptempo pace… Read More ›

Workout for Sunday, October 27, 2019

Breaking up the miles with Chris warm up: 600 choice (600/600) drill set: 6×75 odds:  50 kick/25 swim evens 50 single arm or rhythm drill/25 swim 6×50 odds:  25 breathing to the left side/25 breathing to the right side evens:  breathe every 3rd stroke 6×25 build to uptempo pace (70-75% effort) The focus is on… Read More ›

Workout for Sunday, October 20, 2019

USRPT as a set up for longer swims, with Chris 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 Golf on cruise+10 sec 4×25 maximizing streamline distance off the wall (700/1300) main set: 8×50 on cruise 1×200 free at the pace of the 50s… Read More ›

Workout for Saturday, October 19, 2019

IMs with a little heat and some rest to accommodate that, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 free on cruise+10 sec (breathe 25 left side/25 right side/25 every 3rd stroke) 4×75 rotating IM (50 kick/25 drill) 4×75 rotating IM (50 drill/25 swim max DPS) 4×75 IM on 100 cruise+10… Read More ›

Workout for Friday, October 11, 2019

Ah, speed work, with Chris, Liz and Kate Warm up: 600 choice (600/600)   Drill set: 3×50 free golf on cruise+10 sec 4×75, choice of strokes Odds:  50 kick/25 swim Evens:  50 drill/25 swim 6×25, choice of strokes Odds:  max DPS Evens:  build to uptempo (75% effort) pace (600/1200)   Main set: 4×50 on cruise+15… Read More ›

Workout for Thursday, October 10, 2019

Truly Nifty Fifties (n*(n+1)/2 of them, in fact.  n=10, by the way.), with Chris and Chris Warm up: 600 choice (600/600)   Main Set: 10×50 Free on cruise+10 sec Descend 1-4 Descend 5-7 Descend 8-9 Hold 10. 4, 7, 9, 10 should all be a the same uptempo pace   9×50 in 3 rounds of… Read More ›

Workout for Saturday,October 5, 2019

A lower intensity opportunity to focus on your best nonfree stroke and do a little kicking as well, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 Freestyle Golf on cruise+10 sec 4×100 (25 kick/50 drill/25 swim) one each stroke 8×25 nonfree odds max DPS, evens build to uptempo (800/1400) main set:… Read More ›

Workout for Thursday, September 26, 2019

Tight intervals on the nonfree with Chris and Chris warm up: 600 choice (600/600) drill set: 1×300 free, every 3rd length kick 4×75 #1 75 kick #2 25 free/50 kick #3 50 free/25 kick #4 75 free 4×75  #1 75 nonfree drill #2 25 free/50 nonfree drill #3 50 free/25 nonfree drill #4 75 free… Read More ›

Workout for Saturday, September 21, 2019

Working on your 200s with Chris and Misa warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×50 drill, choice of nonfreestyle strokes 1×300 swim, every 3rd length nonfree 4×50 on cruise+15 sec (25 easy free/25 nonfree build) (1000/1600) main set: 4×50 nonfree on cruise+20 sec, even pace if you’re doing… Read More ›

Workout for Sunday, September 8, 2019

Managing pace on 1500s with Chris warm up: 600 choice (600/600) drill set: 6×100 odds: 50 scull/50 dingle arm or rhythm drill evens:  50 kick/50 swim max DPS (600/1200) main set: 1×800 1×400 1×200 1×100 take 30-60 sec rest between each one.  Increase pace/tempo as the distances get shorter.  You should probably start the 800… Read More ›

Workout for Sunday, September 1, 2019

Yeah, it’s distance day with Chris, so do a good job managing your pace. warm up: 600 choice (600/600) drill set: 4×75  odds:  50 kick/ 25 swim evens:  50 single arm drill/25 swim 4×75  odds:  25 kick/50 swim evens:  25 rhythm drill/50 swim 8×25 swim odds:  breathing to the left side evens:  breathing to the… Read More ›

Workout for Saturday, August 31, 2019

Nonfree with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 4×100 (25 kick/50 drill/25 swim) one each stroke 8×25, 2 each stroke odds:  maximum DPS evens:  build (800/1400) main set: 1×200 nonfree on cruise+30 sec 2×100 nonfree on cruise+25 sec 1×300 free, every 3rd length kick 2×100 nonfree… Read More ›

Workout for Saturday, August 24, 2019

Focusing on turns, transitions and finishes with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 4×200 IM odds:  drill the fly and breast, kick the back and free evens:  kick the fly and breast, drill the back and free 8×25, 2 each stroke odds:  maximum distance per stroke… Read More ›

Workout for Wednesday, August 21, 2019

Holding pace as the heat comes on, with Chris, Misa and Liz warm up: 600 choice (600/600) drill set: 4×75 odds:  25 scull/50 swim max DPS evens:  50 kick/25 swim 4×50  odds:  single arm drill evens:  rhythm drill 4×25 swim build to fast (600/1200) main set: 1×200 on cruise+15 sec 1×600 at cruise pace rest… Read More ›

Workout for Saturday,August 3, 2019

Cranking through 100s of stroke, and whittling it down to essentials, with Chris and Griff warm up: 600 choice (600/600) drill set: 1×300, every 3rd length kick 4×75 (50 drill/25 swim), one each stroke 4×75 25 free, breathing to the right/25 free, breathing to the left/25 non free) (900/1500) main set: 6×100 non free on… Read More ›

Workout for Wednesday, July 31, 2019

Getting up to speed, quicker and quicker, with Chris, Liz and Misa 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 (700/1300) main set: 9×50 #1-2-3 on cruise+10 sec #4-5-6 on cruise+5 sec #7-8-9 on… Read More ›

Workout for Saturday, July 27, 2019

A bit of relaxation after a hard set on Friday, with Chris and Kate warm up: 600 choice (600/600) drill set: 1×300, every 3rd length kick 4×50 drill , one each stroke 8×25, two each stroke odds:  max distance per stroke evens:  build (700/1300) main set: 1×200 IM, kick the butterfly leg 4×25 fly on… Read More ›

Workout for Wednesday, July 24, 2019

Focusing on the middle and second half of the race, with Chris, Misa, and Chris Lindstrom warm up: 600 choice (600/600) drill set: 4×100  odds:  25 scull/25 kick/25 scull/25 kick evens:  50 drill/50 swim 4×25 kick, build to fast 4×50 swim Golf on cruise+10 sec (700/1300) main set: 1×600, moderate even pace 1×600, broken as… Read More ›

Workout for Wednesday, July 17, 2019

Squeezing down on the pace using pyramid power! with Chris, Misa and Chris Lindstrom 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, build 4×50 swim Golf on cruise+10 sec (700/1300) main set: 1×800, moderate but even pace 6×100 #1 on… Read More ›

Sunday July 7, 2019 – Fun & Confidence

Warm-up 4 x 75 -> 50 kick/25 swim 4 x 50 – Drill 4 x 25 Swim Build Main Set The goal of today’s workout is to have fun while building confidence. As a result of shorter distances and faster uptempo 50’s interspersed between sets, you should  naturally swim faster. Don’t force it – but… Read More ›

Workout for Wednesday, June 26, 2019

Great minds think alike when it comes to aerobic distance conditioning, with Chris, Misa and Griff warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim) odds:  drill is single arm drill evens:  drill is rhythm drill 4×75 swim (25 breathing to the left/25 breathing to the right/25 breathing every 3rd stroke) 4×25… Read More ›

Workout for Sunday, June 23, 2019

Stepping down distance and stepping up pace with Chris warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 4×100 (25 kick/50 drill/25 swim) odds:  drill is rhythm drill evens:  drill is single arm drill 4×25 swim build (700/1300) main set: 1×400 moderate pace 1×800 negative split 1×300 moderate pace 1×600 negative split,… Read More ›

Workout for Saturday, June 22, 2019

Patterns within patterns stroke and IM work, with Chris and Kate Warm up: 600 choice (600/600) drill set: 300 swim, every 3rd length kick 4×100 IM odds:  Kick fly/drill back/kick breast/drill free evens:  Drill fly/kick back/drill breast/kick free 8×25, 2 each stroke odds:  swim max DPS evens:  build (900/1500) main set: 2×200 on cruise+30 sec… Read More ›

Workout for Friday, June 21, 2019

Adding to a sprint, with Chris, Kate and Tina warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 6×75  odds:  50 kick/25 swim evens:  50 drill/25 swim choice of strokes and drills 4×25 swim, build choice of strokes (850/1450) main set: Fins and lots of kicking are good things today. part… Read More ›

Workout for Wednesday, June 19, 2019

working up to a distance pace, with Chris, Griff and Tina warm up: 600 choice (600/600) drill set: 3×100 (25 scull/50 kick/25 swim) 4×75 (50 drill/25 swim) 1×300 swim, every 3rd length nonfree (900/1500) main set: 1×200 on cruise+5 sec, steady moderate pace 2×100 on cruise+10 sec, faster pace than the 200 1×400 at the… Read More ›

Workout for Sunday, June 16, 2019

Big distance with Chris warm up: 600 choice (600/600) drill set: 4×100 (25 scull/25 kick/25 drill/25 swim) (400/1000) main set: 1×1000, even pace, max DPS 1×100 (25 scull/25 kick/25 drill/25 swim) 1×800, negative split 1×100 (25 scull/25 kick/25 drill/25 swim) 1×600, even pace, max DPS 1×100 (25 scull/25 kick/25 drill/25 swim) 1×400, negative split 1×100… Read More ›

Workout for Wednesday, June 12, 2019

Distance in hot water, with Chris, Misa and Chris L. The water temperature is 84 degrees today.  You might want to shift your focus from hammering to thinking good technique instead.  Pay attention to your hydration levels and how you feel in the water.  Break as you need to. warm up: 600 choice (600/600) drill set:… Read More ›

Workout for Sunday, June 9, 2019

Sunday, June 9, 2019 Holding pace through the distance, your choice of old school or new school, with Chris warm up: 600 choice (600/600) drill set: 8×75 odds:  25 scull/50 kick evens:  swim, breathing 25 left side/25 right side/25 bilaterally 4×50 free #1 on cruise+15 sec #2 on cruise+10 sec #3 on cruise+5 sec #4… Read More ›

workout for Saturday, June 8, 2019

IM Crazy! with Chris and Kate warm up: 600 choice (600/600) drill set (sort of): 1×300 freestyle 4×50 kick on cruise+30 sec 1 each stroke in IM order 1×300 (50 free/25 non free) 4×50 drill on cruise+25 sec 1 each stroke in IM order 1×300 (25 free/50 non free) 4×50 swim, max DPS on cruise+20… Read More ›

Workout for Wednesday, June 5, 2019

Wednesday, June 5, 2019 Pushing cruise pacing for longer swims with Chris, Misa and Griff   Warm up: 600 choice (600/600)   Drill set: 4×150 Odds:  75 kick/50 single arm drill/25 swim Evens:  25 kick/50 rhythm drill/75 swim (600/1200)   Main set: 1×400 moderate pace Rest 1 minute 4×100 on cruise+5 sec, descend 1-4 And… Read More ›

Workout for Monday, May 27, 2019

Monday, May 27, 2019 Working the aerobic threshold with Chris and Chris warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 1×300 (50 drill/25 swim) drills are choice of single arm and rhythm drill 4×50 freestyle Golf on cruise+10 sec (800/1400) main set: 1×200 on cruise+5 sec 1×100 on cruise 1×200… Read More ›

Workout for Saturday, May 25, 2019

Saturday, May 25, 2019 Checking out all the strokes with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 free on cruise+10 sec, descend 1-4 4×100 (25 kick/50 drill/25 swim) one each stroke 4×25 swim, build one each stroke (700/1300) main set: 1×300 free 4×50 best nonfree stroke on cruise+20 sec, descend 1-4… Read More ›

Workout for Sunday, May 12, 2019

Sunday, May 12, 2019 Using your legs on distance swims with Chris   Warmup: 600 choice  (600/600)   Drill set: 6×100 free #1-2 on cruise+10 sec #3-4 on cruise+5 sec #5-6 on cruise 8×50  Odds:  kick Evens:  single arm or rhythm drill 8×25 Odds:  max DPS Evens:  build (1200/1800)   Main set: 1×800, max DPS… Read More ›

Workout for Saturday, May 11, 2019

Saturday, May 11, 2019 Sneaking in some intensity with Chris and Griff   Warm up: 600 choice (600/600)   Drill set: 4×50 free on cruise+5 sec, descend 1-4 4×125 IM #1  25 fly kick/25 fly drill/25 back/25 breast/25 free #2  25 fly/25 back kick/25 back drill/25 breast/25 free #3  25 fly/25 back/25 breast kick/25 breast… Read More ›

Workout for Sunday, May 5, 2019

Building pace with Chris warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 1×200 (50 single arm drill/50 swim/50 rhythm drill/50 swim) 4×25 swim build to uptempo (600/1200) main set: 1×800 moderate pace 8×50 on cruise+5 sec.  Hold cruise pace 1×600 at the pace of the cruise+5 second 50s 8×50 on… Read More ›

Workout for Saturday, May 4, 2019

May the 4th be with you!  With Chris and Kate warm up: 600 choice (600/600) drill set: 8×100 odds:  50 kick/50 drill evens:  50 drill/50 swim max DPS do one pair each stroke in reverse IM order (800/1400) main set: 1×400 free 4×25 nonfree on cruise+15 sec 1×300 free 4×50 nonfree on cruise+20 sec 1×200… Read More ›

Workout for Tuesday, April 30, 2019

Tuesday, April 30, 2019 An Auld Chestnut with Coaches Chris   Warm up: 600 choice (600/600)   Drill set: 4×75 #1  75 swim #2  25 kick/50 swim #3  50 kick/25 swim #4  75 kick 4×75 Drill, Rotating IM #1  25 Fly/25 Back/25/Breast #2  25 Back/25 Breast/25 Free #3  25 Breast/25 Free/25 Fly #4  25 Free/25… Read More ›

Workout for Sunday, April 21, 2019

Picking your spots on distance races with Chris warm up: 600 choice (600/600) drill set: 4×100 odds:  50 kick/50 single arm drill evens:  50 rhythm drill/50 swim max DPS focus on core engagement and rotation 8×25, build to strong uptempo pace 10×50 swim on cruise+10 sec odds:  max DPS evens:  uptempo pace (1100/1700) main set:… Read More ›

Friday 4/12/2019

Warm-up  2 x 100 – Freestyle arms with dolphin legs (not a drill – just helps you warm up)  2 x 75 kick/drill/swim by 25  4 x 50 odds: short axis drill, evens: long axis drill Extended Warm-up  16 x 25 – sets of 4: 4@ +15, 4@ +10, 4@ +5, 4@ Cruise Main Set … Read More ›

Workout for Sunday, April 7, 2019

Sunday, April 7, 2019 A crash course in USRPT, with Chris   Warmup: 600 choice (600/600)   Drill set: 4×150 (25 scull/50 kick/50 drill/25 swim max DPS) 4×50 golf on cruise+10 sec 4×25 swim build (900/1500)   Main set: 2×500 free #1  get your stroke rhythm dialed in #2  get your time Take your 500… Read More ›

Workout for Sunday, March 31, 2019

Working on holding the pace, with Chris warm up: 600 choice (600/600) drill set: 4×150 (50 swim/50 kick/50 drill) odds:  drill is single arm drill evens: drill is rhythm drill focus on balanced stroke and rotation 4×50 swim Golf on cruise+10 sec 4×25 swim with uptempo overkick (900/1500) main set: 5×100 free #1 on cruise… Read More ›

Workout for Thursday, February 21, 2019

Thursday, February 21, 2019 In every IM, there are Turns Turns Turns… with Chris and Chris Warm up: 600 choice (600/600)   Drill set: 4×200 #1  swim freestyle, breathing 25 left side/25 right side/50 every 3rd stroke twice through #2  IM.  Drill Fly and Back, Kick Breast and Free #3  IM.  Kick Fly and Back,… Read More ›

Workout for Saturday, February 16, 2019

Saturday, February 16, 2019 Sneaking those 200s of nonfree, with Chris and Kate Warm up: 600 choice (600/600) Drill set: 4×100 (25 kick/50 drill/25 swim) One each stroke 4×75 rotating IM on your 100 cruise interval 4×50 kick, build One each stroke 4×25 swim, build One each stroke (1000/1600) Main set: 1×200 nonfree on cruise+40… Read More ›

Workout for Friday, February 15, 2019

Friday, February 15, 2019 Sprinting with Fins is FUN! With Chris, Griff and Tina Warm up: 600 choice (600/600) Drill set: 1×150 swim, max DPS (50 free/50 nonfree/50 choice of stroke) 1×150 kick, choice of strokes 1×150 drill (50 free/50 nonfree/50 choice of stroke). Choice of drills 6×25 swim, choice of stroke Odds: max DPS… 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 ›

Tuesday, January 29

The Power of Three! We’re going to do sets of 3 – and we’re going to power through them! Warm-up  2 x 100 kick/swim by 25  6 x 50  odds: short axis drill, evens: long axis drill  4 x 25 – Build your choice of stroke Main Set  3 x 200  + 25  (1: IM,… Read More ›

Workout for Sunday, January 27, 2019

Sunday, January 27, 2019 About that 1650 thing… with Chris warm up: 600 choice (600/600) drill set (sort of) 11×150, with 15 sec rest #1-2 swim, descend 1-2 #3 kick #4-5 swim, descend 4-5 #6 kick #7-8 swim, descend 7-8 #9 kick #10-11 swim, descend 10-11 (1650/2250) main set (if you want to think of… Read More ›

Tuesday 1/22/2019

Theme: You really CAN swim 100 fly (and back and breast)!! Warm-up  100 Freestyle – Stretch out!  6 x 25 Breaststroke (odds Drill, evens Swim)  6 x 25 Backstroke (odds drill, evens swim)  6 x 25 Fly (odds drill, evens swim) 100 Freestyle – Stretch out! Main Set  Round 1 : Fly  4 x 25… Read More ›

Workout for Sunday, January 20, 2019

Sunday, January 20, 2019 Pressing pace on distance with Chris warm up: 600 choice (600/600) drill set: 3×500 #1  every 3rd length kick #2  every 3rd length rhythm drill #3  breathe 25 left side/25 right side/50 every 3rd stroke Focus on balance and stroke symmetry during the drill (1500/2100) main set: 4×200 on cruise 1×100… Read More ›

Workout for Saturday, January 19, 2019

Saturday, January 19, 2019 Stroke work and perfect freestyle, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim) one each stroke, choice of drills 4×25 swim build one each stroke (600/1100) main set: 5×100 on cruise+25 sec odds free with perfect technique, evens nonfree break 30 sec 1×50… Read More ›

Sunday, January 6, 2019

Sunday, January 6, 2019 Mini sets for distance day, with Chris warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 2×100 (50 kick/50 drill) 8×25–2 each stroke odds drill, evens swim 2×100 (50 kick/50 drill) 4×50 Golf on cruise+10 sec Better your scores from the first round (1000/1600) main set: Part 1:… 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 ›

High Intensity Workout 12/28/2018

Warm-up  4 x 75 : swim/kick/drill by 25s  4 x 50 : odds are long-axis drill, evens are short-axis drill  4 x 25 : work on streamlines off the wall Main Set If you do this right – this can be one of the most challenging workouts you’ll ever do – and you’ll feel great… Read More ›

Cowboy Christmas Workout – 12/25/2018

Warm-up “What do you call a frog that wants to be a cowboy? Hoppalong Cassidy”  2 x 200 @10 Paces (like a duel at high noon!) 10 strokes EZ, 10 Strokes Uptempo, 10 Strokes Drill – repeat for full 200 6 x 25 Skedaddling (Push off the wall like you need to get out of… Read More ›

Workout for Sunday, December 16, 2018

Big distance at lower intensity, with Chris warm up: 600 choice (600/600) drill set: 4×200 #1  50 swim/50 kick #2  50 single arm drill/50 swim #3  50 rhythm drill/50 swim #4  25 breathing to the left/25 breathing to the right/50 breathing every 3rd stroke The focus of the drill set is stroke balance and symmetry… Read More ›

Saturday,December 15, 2018

There’s HOW much kicking in this workout? with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 freestyle Golf on cruise+10 sec 4×100 (50 kick/50 drill), one each stroke 8×25 swim, two each stroke second one in each pair faster than the first. (800/1400) Main set: 1×400 free, every 4th length kick 4×100… Read More ›

Workout for Friday, November 30, 2018

Friday, November 30, 2018 Speedwork for (good) form’s sake, with Chris, Griff, and Tina   Warmup:  600 choice (600/600)   Drill set: 1×300 swim, every 3rd length kick 2×100 (25 kick/50 drill/25 swim) #1 free, #2 nonfree.  Choice of drills 3×50 freestyle Golf on cruise+10 sec 4×25 swim, build Odds free, evens nonfree (750/1350)  … Read More ›

Workout for Thursday, November 29, 2018

Thursday, November 29, 2018 Recovery stroke work with Chris and Kate Warm up: 600 choice (600/600)   Drill set: 6×100 free #1-2 on cruise+10 sec #3-4 on cruise+5 sec #5-6 on cruise 4×75 (25 kick/25 drill/25 swim) One each stroke (900/1500)   Main set: 1×200 IM, kick the 50 of your worst stroke 8×25 of… Read More ›